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Shoulders · Barbell

Barbell Shoulder Press

A compound movement that trains your shoulders, done with a barbell. Your chest and triceps help out.

EquipmentBarbell
TypeCompound
Push or pullPush
LevelIntermediate

Muscles you'll work

Barbell Shoulder Press muscles worked, front viewBarbell Shoulder Press muscles worked, back view
ShouldersPrimaryChest · TricepsSecondary

How to do it

  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.

More shoulder exercises

Standing Military PressClean and JerkClean and PressFront Raise (Barbell)
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