Barbell Shoulder Press

The seated barbell shoulder pressis a classic exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also play a significant roles in pressing the barbell overhead.


  1. Builds shoulder muscle and strength
  2. Particularly good for the front heads of the shoulder
  3. Triceps receive a good workout, too

Barbell Shoulder Press Images


Barbell Shoulder Press Instructions

Barbell Shoulder Press muscle diagram
  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.


  • This exercise can also be performed standing.