Barbell Shoulder Press
A seated barbell press that lifts the bar from shoulder height straight overhead, a classic way to build pressing strength through the shoulders. It suits lifters who already have some pressing experience.
How to do the barbell shoulder press
- Sit on a bench with back support inside a squat rack, with the bar set just above head height.
- Grip the bar with palms facing forward and lift it off the rack, holding it at shoulder level.
- Lower the bar down toward your shoulders slowly as you inhale.
- Press the bar back up to full arm extension overhead as you exhale.
- Repeat for your full set, keeping the bar path close to your face throughout.
Original library instructions (5 steps)
- 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.
Common mistakes
- Arching the lower back excessively to press the bar up; keep your torso braced and upright.
- Flaring the elbows out too wide at the bottom, which can strain the shoulders; keep them slightly forward.
- Skipping the rack setup and pressing from an awkward position; set the bar at a height you can reach cleanly.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 4 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 sets of 8 to 10 reps, 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a squat rack with safety pins set at a sensible height so a missed rep is never a problem.
- Start lighter than you think, especially the first time you press this way from a seated position.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the barbell shoulder press good for beginners?
It works better once a lifter has some pressing experience, since controlling a bar overhead from a seated position asks for more shoulder stability than a dumbbell press.
What muscles does the barbell shoulder press work?
It mainly works the shoulders, with the chest and triceps helping to drive the bar up and lock out the arms overhead.
