Barbell Shoulder Press

Technique

How to perform Barbell Shoulder Press

1. Position a bench with upright back support inside the selected rack.
2. Set the bar supports so you can unrack and return the bar from the seated position without losing back contact.
3. Sit with your feet planted and take a pronated grip a little wider than shoulder width.
4. Unrack the bar and bring it to the front of your shoulders with your forearms supporting it.
5. Press upward until your elbows extend, keeping your back supported rather than leaning farther back.
6. Lower the bar under control to the same front-of-shoulder position.
7. Return the bar securely to its supports after the set.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.