Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Loaded
Barbell Shoulder Press
Shoulders · Barbell · Primary muscle: Deltoids
Active
Difficulty3/5
Repetitions1–50
Sets1–10
Tempo2-1-2
Rest120s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Stand with your feet approximately shoulder-width apart and hold the barbell at your upper chest.
- Use an overhand grip slightly wider than shoulder width and keep your wrists controlled.
- Brace your core and glutes while keeping your knees extended without using leg drive.
- Move your head slightly back as needed and press the bar vertically overhead.
- Finish with the bar controlled over your shoulders and midfoot without excessively arching your lower back.
- Lower the bar slowly to your upper chest, reset your brace, and repeat.
Muscle focus
Muscles
Primary: Deltoids
Coaching
Tips
- Squeeze your glutes and keep your ribs controlled to create a stable pressing base.
- Keep the bar close to your face so it travels vertically rather than drifting forward.
- Move your head through under the bar after it clears your forehead.
- Use a load that allows strict repetitions without assistance from the legs.
Technique check
Common mistakes
- Arching the lower back excessively as the bar moves overhead.
- Using the legs to drive the bar upward and turning the lift into a push press.
- Pressing the bar too far forward of the body.
- Allowing excessive wrist extension under the bar.
- Using too much weight to maintain a vertical bar path.
- Losing core and glute tension during the repetition.
- Lowering the bar too quickly toward the upper chest.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes