Barbell Standing Shoulders Press

Muscles worked

Setup

1. Set the barbell in a rack at upper-chest height and grip the bar slightly wider than shoulder-width with a full overhand grip.
2. Step under the bar, resting it across your upper chest and front deltoids, then unrack it by straightening your legs.
3. Take two small steps back and set your feet hip-width apart with your knees slightly soft but locked.
4. Position your elbows slightly in front of the bar so your forearms are perfectly vertical from the side view.

How to do it

1. Take a deep breath, brace your core, and squeeze your glutes hard to create a rigid, stable base.
2. Exhale as you press the bar vertically in a straight line, tilting your head back slightly to allow the bar to clear your chin.
3. Once the bar passes your forehead, push your head forward 'through the window' and lock out your elbows directly over your mid-foot.
4. Inhale as you lower the bar under control back to the starting position on your upper chest, following the same path in reverse.

Form checklist

• Keep your glutes and abs tight throughout the lift to prevent excessive arching of the lower back.
• Ensure the bar travels in a straight vertical line rather than curving out in front of your body.
• Maintain vertical forearms at the bottom of the movement to maximize mechanical advantage.
• Achieve a full lockout at the top with your biceps close to your ears.

Pro tips

• Think about 'screwing' your feet into the floor and 'bending the bar' with your hands to create full-body tension and lat engagement.
• At the top of the movement, shrug your shoulders slightly toward the ceiling to safely engage the trapezius and stabilize the scapula.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Add a 2-second pause at the bottom (chest level) to eliminate momentum and build 'dead-stop' pressing power.

Frequently asked

What muscles does the barbell standing shoulders press work?

The barbell standing shoulders press primarily targets the pectorals and trapezius, and also works the abs, deltoids, obliques, and triceps as secondary muscles.

What equipment do you need for the barbell standing shoulders press?

The barbell standing shoulders press uses barbell and weight plate.

Is the barbell standing shoulders press good for beginners?

The barbell standing shoulders press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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