Standing Shoulder Press with Barbell

Standing Push Press with Barbell

The Standing Push Press with a Barbell is a compound exercise that primarily targets the shoulders and triceps while also engaging the core and lower body for stability. Here’s a step-by-step guide on how to perform the Standing Push Press with a Barbell:

Video Instructions on How to Do Standing Push Press with Barbell

Equipment Needed:

  1. Barbell
  2. Weight plates


  1. Setup:
    • Begin by placing a barbell at about chest height on a squat rack.
    • Load the appropriate weight plates on both sides of the bar.
  2. Starting Position:
    • Stand with your feet shoulder-width apart.
    • Approach the barbell and grip it with your hands just outside of shoulder-width. Your palms should be facing forward.
    • Lift the barbell onto your shoulders, allowing it to rest comfortably across the front of your deltoids (shoulders).
    • Elbows should be pointing forward, and your chest should be up with a tight core.
  3. Stance:
    • Ensure your feet are planted firmly on the ground, and your weight is distributed evenly between both feet.
  4. Execution:
    • Inhale and bend your knees slightly, engaging your core and keeping your back straight.
    • Explosively extend your knees and hips as you push the barbell overhead.
    • As you straighten your lower body, simultaneously press the barbell upward by fully extending your arms.
    • The movement should be a powerful and explosive upward motion, utilizing your legs and hips to drive the barbell overhead.
  5. Lockout:
    • Once the barbell is overhead, fully extend your arms and lock out your elbows.
    • Your head should be in a neutral position, and the barbell should be directly above or slightly behind your head.
  6. Lowering:
    • Lower the barbell back down to the starting position in a controlled manner.
    • Bend your knees and hips as you bring the barbell back to your shoulders.
  7. Repeat:
    • Perform the desired number of repetitions, maintaining proper form throughout the set.


  • Keep your core tight throughout the movement to maintain stability.
  • Ensure that your elbows are pointing forward, not drooping to the sides.
  • Avoid overarching your lower back; maintain a neutral spine.
  • Start with a light weight to master the technique before adding more resistance.

Safety Precautions:

  • If you’re new to weightlifting or have any existing injuries, consult with a fitness professional or healthcare provider before attempting this exercise.
  • Always warm up before lifting heavy weights to prepare your muscles and joints.

Incorporate the Standing Push Press into your overall strength training routine to enhance shoulder and upper body strength. Adjust the weight based on your fitness level and gradually increase it as you become more comfortable with the movement.