Standing Barbell Shoulder Press

The Standing Barbell Shoulder Press is a foundational upper body exercise that primarily targets the deltoids while also engaging the triceps and upper chest. It challenges your core, balance, and ability to produce force in the vertical plane which is often neglected in many training programs. To perform the Standing Barbell Shoulder Press start in a standing position, feet shoulder width apart. A barbell should be placed at shoulder height using a squat or power rack. Brace your core and step under the barbell. Take a wider than shoulder width grip on the barbell, palms facing away from you, with the barbell placed across or just above your upper chest. Your forearms should be vertical with your wrists lined up and supporting the weight of the bar. Take another deep breath and redouble your braced core as you press the weight upwards towards the ceiling. Continue to press until your elbows are locked out and the weight is straight above your head. Pause briefly at the top and lower the weight under control to the starting position. Repeat for the desired number of repetitions.

Common Mistakes

Do not arch your back as you press the weight up. Do not tilt your head. Instead bend at the knees so that the bar can pass by your face without breaking your nose. Do not flare your elbows out. Do not cheat and use your legs. Do not drop the weight on the way down.

Pro Tips

Imagine breaking the bar in half as you would a stick, as you press the weight up. This will cause external rotation of your shoulders which will put them in a more stable and comfortable position that is stronger for pressing.

Purpose

The Standing Barbell Shoulder Press is an excellent exercise for building and testing vertical pressing strength and core stability. It strengthens the shoulders, helps to teach proper core bracing, and even improves balance and coordination as moving objects overhead is technically complicated.

Form

The bar should be directly over the middle of your head at the very top of the lift. Your elbows should be locked straight as well, with your core braced, no rib flare.