Barbell Shoulder Press

Barbell Shoulder Press

Type: Compound Muscle: Shoulders Equipment: Barbell

This compound exercise targets the shoulder muscles and also works the triceps.

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+Builds pressing strength overhead
+Trains shoulders and triceps together
–Requires good shoulder mobility
–Can strain lower back

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 so bar starts around upper chest; stand with feet shoulder‑width
Grip just outside shoulder width; wrists straight, knuckles up, forearms vertical
Unrack, step back, bar on upper chest; elbows slightly forward, core and glutes tight
Big breath and brace; move head slightly back, press bar straight up
As bar passes forehead, drive head through; finish with bar over midfoot, arms straight
Lower the bar under control to the upper chest; keep elbows under the bar
Keep ribs down and butt squeezed to avoid low‑back arch; breathe each rep