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Barbell Shoulder Press

Barbell Shoulder Press is an intermediate compound barbell exercise that mainly works your shoulders, with help from your chest and triceps.

💪 Shoulders🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Barbell Shoulder Press: starting position
Starting position
Barbell Shoulder Press: end position
End position

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.

Muscles worked

Primary: ShouldersSecondary: ChestSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Barbell Shoulder Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the barbell shoulder press work?

It mainly works your shoulders; your chest and triceps assist.

How many sets and reps of barbell shoulder press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the barbell shoulder press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →