How to Do Barbell Shoulder Press

Barbell Shoulder Press is a shoulders exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Standing Barbell Shoulder Press, Barbell Overhead Press.

Primary muscle

Shoulders

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Shoulder Press

  1. 01Clean the barbell to the front rack position with hands just outside shoulder width and elbows slightly ahead of the bar.
  2. 02Set the feet hip-width apart, squeeze the glutes, and engage the abdominals to create a rigid torso.
  3. 03Drive the bar vertically, tilting the head back slightly to allow the bar to clear the chin.
  4. 04Push the head through the window at the top until the elbows are fully locked out over the mid-foot.
  5. 05Lower the barbell under control back to the collarbones while inhaling for the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Shoulder Press

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the lower back from arching excessively by squeezing the glutes and pulling the ribs toward the pelvis throughout the ascent.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Shoulder Press questions

What muscles does Barbell Shoulder Press work?

Barbell Shoulder Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Barbell Shoulder Press correctly?

Clean the barbell to the front rack position with hands just outside shoulder width and elbows slightly ahead of the bar. Set the feet hip-width apart, squeeze the glutes, and engage the abdominals to create a rigid torso. Drive the bar vertically, tilting the head back slightly to allow the bar to clear the chin. Push the head through the window at the top until the elbows are fully locked out over the mid-foot. Lower the barbell under control back to the collarbones while inhaling for the next repetition.

What is the A90 coach tip for Barbell Shoulder Press?

Prevent the lower back from arching excessively by squeezing the glutes and pulling the ribs toward the pelvis throughout the ascent.

Is Barbell Shoulder Press suitable for beginners?

Barbell Shoulder Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Shoulder Press?

Barbell Shoulder Press uses barbell.

A90 Intelligence

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