How to do a Barbell Shoulder Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Barbell Shoulder Press
Instructions for Proper Form
Barbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
- Place the barbell at shoulder height and grab ahold the barbell shoulder-width apart.
- Quarter squat underneath the barbell and place the barbell on your upper chest.
- Turn your elbows underneath the barbell so that your forearms are vertical and your palms face upward before unracking the barbell and taking a step back.
- Begin to extend your arms overhead by pressing through your palms to lift the barbell vertically.
- The barbell should be aligned with your ears at full arm extension before descending it back to the starting position.
Common Form Mistakes
Leaning Back
Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.
Narrow Base
Since you aren’t lifting with your lower body, it’s very common to take a neutral standing position with your feet close together. As you raise the weight overhead, this can lead to losing balance and increases your risk of injury. Keep your feet slightly wider, and your core engaged to help you remain stable throughout the exercise.
Weight & 1 Rep Max Calculator
Average Barbell Shoulder Press standards by male, female, weight, age and height
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- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps50lbs65lbs
- advanced8reps60lbs75lbs
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Alternative Exercises to Barbell Shoulder Press
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 27,630 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Dumbbell Front Raise
98.6 mSCORESWAPPED 7,575 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
3. Seated Barbell Shoulder Press
85.7 mSCORESWAPPED 7,252 TIMESSeated Barbell Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise while seated, you add much more stability to the movement, allowing you to focus on exertion rather than stability. In addition, being seated also prevents you from utilizing your legs to assist in moving the weight.
4. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 7,216 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
5. Machine Shoulder Press
92.5 mSCORESWAPPED 6,468 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
- Beginner
- Shoulders
- Shoulder Press Machine
6. Arnold Dumbbell Press
93.2 mSCORESWAPPED 6,371 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 6,108 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Cable Lateral Raise
97.7 mSCORESWAPPED 5,992 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
9. Hammerstrength Shoulder Press
84.5 mSCORESWAPPED 5,331 TIMESHammerstrength Shoulder Press is a variation on the more standard shoulder press that utilizes a Hammerstrength machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the Hammerstrength Machine limits your range of motion, and adds stability to the movement. Both of these factors allow you to focus more on exertion and muscle activation, rather than stabilizing the movement itself.
- Beginner
- Shoulders
- Hammerstrength (Leverage) Machine (all forms)
10. Cable Face Pull
96 mSCORESWAPPED 4,122 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable