Barbell Shoulder Press
How to do the Barbell Shoulder Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Chest, Triceps
Barbell
How to do the Barbell Shoulder Press
- 1
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- 2
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- 3
Lower the bar down to the shoulders slowly as you inhale.
- 4
Lift the bar back up to the starting position as you exhale.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Barbell Shoulder Press set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Barbell Shoulder Press: common questions
What muscles does the Barbell Shoulder Press work?
The Barbell Shoulder Press primarily works the Shoulders. It also recruits the Chest and Triceps as supporting muscles.
Is the Barbell Shoulder Press suitable for beginners?
The Barbell Shoulder Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Barbell Shoulder Press?
To do the Barbell Shoulder Press you'll need a barbell.
Is the Barbell Shoulder Press a compound or isolation exercise?
The Barbell Shoulder Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Barbell Shoulder Press with correct form?
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward). Follow the full step-by-step above for the complete movement.
Log your Barbell Shoulder Press sets, free.
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