Weight Training

Barbell Shoulder Press exercise

A compound upper-body exercise that primarily targets the deltoids, with secondary activation of the triceps, traps, and core. It builds pressing strength and overhead stability.

Barbell Shoulder Press exercise demonstration

How to perform Barbell Shoulder Press

  1. Stand with feet shoulder-width apart and barbell racked at upper chest level.
  2. Grip the bar slightly wider than shoulder-width with palms facing forward.
  3. Unrack the bar, step back, and brace your core.
  4. Press the bar straight overhead until arms are fully extended.
  5. Avoid arching your back; keep your ribs down and glutes tight.
  6. Lower the bar with control back to your chest.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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