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Barbell Shoulder Press

ShouldersBarbellIntermediateCompound
Barbell Shoulder Press — start position
Start
Barbell Shoulder Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryChest, Triceps

How to do it

  1. 01

    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. 02

    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. 03

    Lower the bar down to the shoulders slowly as you inhale.

  4. 04

    Lift the bar back up to the starting position as you exhale.

  5. 05

    Repeat for the recommended amount of repetitions.

In the app

Barbell Shoulder Press appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a barbell

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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