Shoulder Press (Barbell)

A fundamental compound pressing movement using a barbell that develops shoulder and upper body strength by pressing weight overhead from shoulder height.

Instructions

1. Sit on a bench with the back rest set to almost vertical or stand with feet shoulder-width apart.
2. Take a barbell with a shoulder-wide grip (slightly wider than shoulder width) and bring it up to chest height, resting it on your upper chest and shoulders.
3. Brace your core and ensure your shoulder blades are retracted slightly for stability.
4. Press the weight upward in a controlled manner, extending your arms fully overhead.
5. Avoid locking out your elbows completely at the top; maintain slight tension in the shoulders.
6. Lower the barbell back down to chest height in a controlled manner.
7. Repeat for the recommended amount of repetitions.

Tips

• Maintain a neutral spine throughout; avoid excessive arching of the lower back.
• Use a weight that allows 6-8 repetitions for strength, or 8-12 for hypertrophy.
• The barbell path should be relatively straight, passing just in front of your face.
• Keep your core tight and engage your legs (if standing) for stability and power transfer.
• This is one of the most effective compound movements for shoulder and upper body strength development.