Barbell Shoulder Press

  • Sit in an upright bench so that your back is supported, then grasp the bar so that the weight is in the heel of your hand, palms facing away from you.

  • Press bar overhead until elbows are straight. Pause, then slowly lower your arms to a 90 degree bend, elbows staying just slightly in front of your body.

  • Barbell, weighted plates, safety clips

  • Shoulders 

  • Arms 

  • Anterior deltoid, Lateral deltoid, Supraspinatus, Triceps brachii, Middle and lower trapezius,

  • TIP: Keep your back against the back pad of the chair. Keep your arms slightly in front of you so that your can just see your elbows with your peripheral vision.

Variations for Barbell Shoulder Press

  • Smith Shoulder Press

    Use a shoulder press machine if your gym does not have a Smith machine.

  • Shoulder Press

    This is a great exercise for building strength where overhead movement is involved, such as putting a box in your attic. It will stretch and strengthen your shoulders simultaneously.

  • Rotating Shoulder Press

    This movement adds a slight rotation to work your shoulders from a different angle.

  • Military Press

    If you are lifting a heavier-than-normal weight, use an upright chair to ensure good posture throughout the exercise.

  • Barbell Military Press

    Use an upright chair in order to ensure good posture if you are lifting a challenging weight.


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