Movement overview

The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.

Step-by-step cues

1. Begin by setting up a barbell on a rack at about chest height.
2. Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Unrack the barbell and hold it at shoulder height with your elbows slightly in front of the bar.
4. Engage your core and keep your back straight throughout the movement.
5. Press the barbell overhead by extending your arms until they are fully extended but not locked out.
6. Lower the barbell back to shoulder height in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core tight to maintain stability and prevent lower back strain.
• Avoid arching your back excessively; maintain a neutral spine position.
• Ensure your elbows are slightly forward to engage the deltoids effectively.
• Use a spotter if lifting heavy weights to ensure safety.
• Focus on a full range of motion for maximum muscle engagement.
• Breath out as you press the barbell up and inhale as you lower it down.