Shoulders
Shoulder Press, Barbell
The foundational vertical press for developing upper body strength and broad, stable shoulders.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and rest the barbell across your upper chest, gripping it just outside shoulder width.
Engage your core and squeeze your glutes to create a stable base before initiating the lift.
Press the bar upward in a straight line, tilting your head back slightly as the bar passes your face.
Lock out your elbows at the top of the movement with the bar positioned directly over your mid-foot.
Control the weight as you lower it back to the starting position on your collarbones, keeping your forearms vertical.
Exhale as you press the weight up and inhale as you return the bar to your chest.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Excessive arching of the lower back during the press
- Flaring the elbows out wide instead of keeping them tucked slightly forward
- Using leg drive to assist the lift during a strict press
- Lowering the bar only halfway instead of reaching the chest
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.