Standing Barbell Shoulder Press

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Standing Barbell Shoulder Press

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	Target Body Part:	Arms, Shoulders
	Primary Muscles:	Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Triceps
	Secondary Muscles: (Synergists/Stabilizers)	Trapezius (Traps), Latissimus Dorsi (Lats), Rhomboids, Erector Spinae, Rotator Cuff, Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Obliques
	Equipment Needed:	Barbell

Simple
Technical

Step 1

Starting Position: Step under the bar in a split-stance position (one foot in front of the barbell and one foot behind your body). Grasp the bar with your hands slightly wider than shoulder width, palms facing forward. Your elbows should be bent and pointing down. Your elbows may be either against the side of your body or a few inches in front of your body.

Step 2

Position the bar in line with the top of your chest, collarbone, and front of your shoulders. Pull your shoulder blades down and back. Do not allow the spine to arch. Brace your torso by contracting your abdominal/core muscles. Maintain these engagements throughout the exercise.

Step 3

Keep your chest lifted and chin tilted slightly up. Dip down to unrack the bar and straighten your hips and knees to lift the bar.

Step 4

Take a step backwards and position your feet in a split-stance position with your weight evenly distributed into both heels.

Step 5

Upward Phase: Exhale and slowly press the barbell overhead, straightening both elbows at the same time. Maintain your body and head alignment. Do not allow your wrists to bend or the low back to arch.

Step 6

Downward Phase: Inhale. In a slow and controlled manner, bend your elbows and lower the bar. Mindfully contract the muscles of your back and arms to bring the bar down to the start position. This will help stabilize the front of your shoulder joint. Maintain your body, head and wrist alignment. Do not allow your wrists to bend or the low back to arch.

Step 7

At the end of the set, step forward into a split-stance position, dip down and re-rack the bar.

Technique is very important in this lift. The tendency is to arch the low back during the upward phase, increasing the loading upon your spine. Use a mirror for feedback, press overhead and not behind your head, and squeeze your abdominal muscles and glutes to help prevent excessive arching.

Step 1

Starting Position: Step under the bar in a split-stance position (one foot on either side of the barbell). Grasp the bar with a pronated grip (palms facing away from you), positioning your hands slightly wider than shoulder width, wrists in neutral position (straight, not bent) and elbows fully flexed (bent). You may position your elbows either against the side of your body or a few inches in front of your body.

Step 2

Position the bar in line with the top of your chest, clavicle (collarbone) and anterior deltoids (front of your shoulders). Depress and retract your scapulae (pull your shoulders down and back) without arching your low back and maintain this position throughout the exercise.

Step 3

Stiffen your torso by contracting your abdominal/core muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head up somewhat and dip slightly to unrack the bar, extending your hips and knees to lift the bar.

Step 4

Take a step backwards and position your feet in a split-stance position with your weight evenly distributed into both heels.

Step 5

Upward Phase: Exhale and slowly press the barbell overhead, extending both elbows in unison until they are fully extended. Maintain your body and head alignment, and avoid any bending in your wrists or arching in your low back.

Step 6

Downward Phase: Inhale and activate your lats to pull the bar gently down towards your chest, clavicle and anterior deltoids rather than simply yielding to the force of gravity. This will help stabilize the front of your shoulder joint. Maintain your body, head and wrist alignment, lowering the bar until it returns to your starting position.

Step 7

At the end of the set, step forward into a split-stance position, dip down and re-rack the bar.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.