Exercises

Standing barbell shoulder press

Press a barbell overhead with a stable torso. The front delts work with the side delts and triceps.

Standing overhead press with a barbell above the head, feet planted and torso upright.

Barbell · Rack

Source: ACE · Standing Shoulder Press

Step by step

  1. Set the bar at shoulder height in the rack and grip just outside shoulder width.
  2. Unrack onto the front of your shoulders, step back and brace your torso.
  3. Press overhead without bending the knees or leaning backward.
  4. Lower slowly in front of your face; return the bar securely to the rack.

Common mistakes

  • Using leg drive or arching the lower back.
  • Lowering the bar behind the neck.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.