Stick Standing Shoulder Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees to maintain a stable base.
2. Grip the stick with an overhand grip, slightly wider than shoulder-width apart.
3. Position the stick at collarbone height with your elbows tucked slightly forward, not flared out to the sides.
4. Engage your core and glutes to create a rigid torso and neutral spine.

How to do it

1. Exhale as you press the stick directly overhead in a straight line, moving your head slightly back to allow the stick to pass your face.
2. Once the stick clears your head, move your head back to a neutral position, 'pushing your head through the window' created by your arms.
3. Reach full extension at the top, shrugging your shoulders slightly to fully engage the trapezius muscles.
4. Inhale as you slowly lower the stick back to the starting position at your collarbone with a controlled 2-second tempo.

Form checklist

• Keep your ribcage down; do not arch your lower back as you press upward.
• Ensure your wrists stay stacked directly over your elbows throughout the movement.
• Maintain a vertical path for the stick, keeping it as close to your face as safely possible.
• Keep your core braced to prevent any swaying or leaning during the lift.

Pro tips

• Imagine you are trying to pull the stick apart laterally to increase tension in the side deltoids.
• Focus on a 'hollow body' position by slightly tucking your pelvis to ensure the movement comes from the shoulders, not the lumbar spine.

Make it harder

• Perform the movement with a 4-second eccentric (lowering) phase to increase time under tension.
• Add a 3-second isometric hold at the peak of the contraction to build maximum overhead stability.

Frequently asked

What muscles does the stick standing shoulder press work?

The stick standing shoulder press primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the stick standing shoulder press?

The stick standing shoulder press uses barbell.

Is the stick standing shoulder press good for beginners?

Yes. The stick standing shoulder press is a beginner-friendly movement and a strong foundation to build on.

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