Standing Barbell Shoulder Press

Standing Barbell Shoulder Press

Type: Compound Muscle: Shoulders Equipment: Barbell

A standing overhead press that builds shoulder, triceps, and upper-body strength.

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+Builds pressing strength
+Trains core stability
–Requires shoulder mobility
–Can stress lower back when fatigued

This exercise targets:

Shoulders

Front Delts

Side Delts

–

Triceps

Chest

Upper Chest

Serratus

Ratios are approximate and can vary depending on form and technique.

How to perform

Set rack at upper‑chest height; load bar; stand feet shoulder‑width
Grip just outside shoulders, thumbs around bar, wrists stacked over forearms
Unrack to front rack: bar on upper chest, elbows slightly forward
Brace hard: squeeze glutes, tighten core, keep ribs down and spine neutral
Press up and slightly back; move head “through” as bar passes forehead
Lock out with biceps by ears; shrug up; don’t overarch your low back
Lower under control to upper chest, forearms vertical under the bar
Breathe: big breath before press, exhale near the top; reset each rep