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Shoulders · Barbell
Barbell Standing Shoulder Press
Barbell Standing Shoulder Press is an intermediate compound strength exercise that works the delts (shoulders), with the upper chest assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Upper Chest · Clavicular Head of Pectoralis Major
How to do Barbell Standing Shoulder Press
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. The barbell should be at chest height.
- Press the barbell overhead by extending your arms fully, keeping your elbows outwards.
- Hold the barbell overhead for a moment, ensuring your arms are fully extended and your shoulders are engaged.
- Slowly lower the barbell back to the starting position at chest height. Repeat for the desired number of repetitions.
Form tips
- Avoid arching your back by maintaining a neutral spine throughout the movement.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Keep your elbows slightly in front of your body at the starting position to avoid shoulder strain.
Barbell Standing Shoulder Press alternatives
More delts exercises
Barbell Standing Shoulder Press FAQ
What muscles does Barbell Standing Shoulder Press work?
Barbell Standing Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids and Triceps Brachii). The upper chest work as secondary muscles.
What equipment do you need for Barbell Standing Shoulder Press?
You need a barbell.
How many sets and reps of Barbell Standing Shoulder Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Standing Shoulder Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Standing Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Standing Shoulder Press?
Other exercises for the delts include Standing Shoulder Press Dumbbell, Weighted Standing Shoulder Press With Plate, Standing Dumbbell Alternate Shoulder Press and Smith Machine Shoulder Press.
For developers
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