Barbell Shoulder Press
How to do the Barbell Shoulder Press
- 1
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- 2
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- 3
Lower the bar down to the shoulders slowly as you inhale.
- 4
Lift the bar back up to the starting position as you exhale.
- 5
Repeat for the recommended amount of repetitions.
How to program the Barbell Shoulder Press
Sets and reps
As a compound movement, the Barbell Shoulder Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Barbell Shoulder Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Shoulder Press work?
The Barbell Shoulder Press primarily targets the Shoulders. It also recruits the Chest, Triceps as supporting muscles.
What equipment do I need for the Barbell Shoulder Press?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Barbell Shoulder Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
