Barbell Shoulder Press

How to do the Barbell Shoulder Press

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	chest, triceps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Iron Cross Dumbbell

Easier than the Barbell Shoulder Press

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Barbell Incline Shoulder Raise beginner · Barbell

Harder than the Barbell Shoulder Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Barbell Shoulder Press with

Opposing lats and middle back work — alternate sets without extra rest.

Bent-Arm Barbell Pullover lats Bent Over Two-Arm Long Bar Row middle back Reverse Grip Bent-Over Rows middle back Bent Over Barbell Row middle back

Common questions

What muscles does the Barbell Shoulder Press work?

The Barbell Shoulder Press primarily works the shoulders, with the chest and triceps as secondary movers. Landmine Linear Jammer, Single-Arm Linear Jammer, and Alternating Cable Shoulder Press train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Shoulder Press?

A Barbell. Without a barbell, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Barbell Shoulder Press suitable for beginners?

It is rated intermediate. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Barbell Incline Shoulder Raise and work up.

Where should the Barbell Shoulder Press go in a workout?

Early — the Barbell Shoulder Press is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Bent-Arm Barbell Pullover and Bent Over Two-Arm Long Bar Row later.

Similar exercises

Landmine Linear Jammer Barbell Single-Arm Linear Jammer Barbell Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell