Shoulders / Intermediate / Compound (multi-joint)

Barbell Shoulder Press

A barbell exercise for the front delts and side delts, with the chest and triceps assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Chest, Triceps

Equipment

Barbell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Leaning back into a big arch.

  Why it hurts: The lower back takes the load and the press turns into a steep incline press.

  ✓ Instead: Squeeze the glutes and brace the abs. If you still arch, reduce the weight or use a half-kneeling press.

• ✗ Pressing the bar forward around the face.

  Why it hurts: The bar ends up in front of the shoulders, increasing strain on the shoulder and lower back.

  ✓ Instead: Move the head back slightly as the bar passes, then push it through so the bar finishes over the mid-foot.

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