Barbell Shoulder Press

A intermediate strength exercise for the shoulders, done with a barbell.

Barbell Shoulder Press: finishing position

Main muscles: Shoulders
Also works: Chest and Triceps
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Barbell Shoulder Press

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).
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.
Lower the bar down to the shoulders slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Shoulder Press

Questions

What muscles does the Barbell Shoulder Press work?

Mainly the shoulders, with the chest and triceps helping.

Is the Barbell Shoulder Press good for beginners?

It's rated intermediate. Beginners can build up to it with Anti-Gravity Press first.

What can I do instead of the Barbell Shoulder Press?

Good alternatives that train the shoulders: Clean and Press, Landmine Linear Jammer, Seated Barbell Military Press or Single-Arm Linear Jammer.

How many sets and reps of the Barbell Shoulder Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).