The Standing Shoulder Press with a Barbell is a compound exercise that primarily targets the shoulders, specifically the deltoid muscles. Here are step-by-step instructions on how to perform the exercise correctly:
Video Instructions On How To Do A Standing Shoulder Press with Barbell
Muscles worked:
- Primary: Deltoids (shoulders)
- Secondary: Triceps, Trapezius, Serratus anterior, Upper back muscles
Equipment needed:
- Barbell
- Weight plates
Step-by-step instructions:
- Set up:
- Place a barbell on a squat rack at about chest height.
- Load the barbell with an appropriate weight. Start with a lighter weight to ensure proper form and gradually increase as needed.
- Stand facing the barbell with your feet shoulder-width apart.
- Grip:
- Reach for the bar with a grip slightly wider than shoulder-width. Your palms should be facing forward.
- Positioning:
- Duck under the bar and position it across the front of your shoulders, resting on your upper chest and anterior deltoids.
- Your elbows should be directly below your wrists, and your upper arms should be parallel to the ground.
- Stance:
- Plant your feet firmly on the ground, maintaining a stable base. Your feet can be either directly under your hips or slightly staggered.
- Posture:
- Keep your chest up, shoulders back, and maintain a natural arch in your lower back.
- Engage your core for stability.
- Execution:
- Inhale and brace your core.
- Press the barbell overhead by extending your arms fully. The bar should move in a straight vertical line.
- Lockout:
- At the top of the movement, fully extend your arms without locking your elbows. Keep your head in a neutral position.
- Descent:
- Lower the barbell back down under control to the starting position, just above your upper chest.
- Repetition:
- Perform the desired number of repetitions. Start with a weight that allows you to maintain proper form.
- Breathing:
- Exhale as you press the barbell overhead, and inhale as you lower it back down.
Tips:
- Use a controlled and smooth motion throughout the exercise.
- Avoid arching your back excessively or using momentum to lift the weight.
- If you’re new to this exercise, consider having a spotter to assist you, especially with heavier weights.
Safety precautions:
- Start with a light weight to practice the movement before adding more resistance.
- If you experience pain or discomfort, stop the exercise and reassess your form.
Always consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing health conditions or concerns.
