Barbell Shoulder Press
Standing vertical barbell press, a strength staple for shoulders.
- Primary muscleShoulders
- Also worksTriceps
- EquipmentBarbell
- TypeCompound
- MovementVertical push
- LevelIntermediate
- Shoulders
- Triceps
- Barbell
How to do the Barbell Shoulder Press
4 steps, in the order you do them.
- Grip the bar slightly wider than your shoulders and rest it on your upper chest, with your elbows just in front of the bar.
- Stand with your feet hip-width apart, glutes and abs tight.
- Press the bar straight up, moving your head back and then forward once the bar passes.
- Fully extend your arms overhead and lower in a controlled way to your upper chest.
Muscles worked
Common Barbell Shoulder Press mistakes
What goes wrong most often when you do the Barbell Shoulder Press, and how to fix it.
The bar loops around your face instead of going straight up.
Move your head back a little to let the bar pass, then push it back in between your arms as it rises.
Your lower back arches to finish the rep.
Squeeze your glutes and abs like in a standing plank and finish with the bar over mid-foot.
Your elbows start behind the bar.
Start with your elbows slightly in front of the bar and your forearms nearly vertical.
Alternatives to the Barbell Shoulder Press
They work the shoulders with other equipment, including options for training at home.
Calculate your Barbell Shoulder Press 1RM
Enter the weight and reps of a set you did close to failure: we show you the most you could lift for one rep and the weights to train with.
| % of 1RM | Weight | Reps |
|---|---|---|
| 70% | 52.5 kg | — |
| 75% | 57.5 kg | 10 |
| 80% | 60 kg | 8 |
| 85% | 65 kg | 5 |
| 90% | 67.5 kg | 3 |
| 95% | 72.5 kg | 2 |
Sets and reps
This is how Mobbe routines program it. It appears in 8 of the 36 routines.
- Beginners2 × 10–12
- Experienced3 × 6–8
- Rest1:30 to 3:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 2 × 10–12 | 1:30 |
| Intermediate Full Body 3 Days | Intermediate | 3 × 6–8 | 2:30 |
| Shoulder specialization | Intermediate and advanced | 3 × 6–8 | 2:30 |
| Strength and hypertrophy hybrid 4 days | Intermediate and advanced | 3 × 4–6 | 2:30 |
| Body part split 5 days | Advanced | 4 × 5–8 | 3:00 |
| Arnold split 6 days | Advanced | 3 × 6–8 | 2:30 |
| Max strength 4 days | Advanced | 3 × 6–8 | 2:00 |
| Strength 5x5 3 Days | Beginner and intermediate | 5 × 5 | 3:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Barbell Shoulder Press
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Intermediate Full Body 3 Days3 days · 65 min · IntermediateSee routine →
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
More shoulders exercises
Arnold PressShoulders · Dumbbells and bench
Dumbbell Shoulder PressShoulders · Dumbbells and bench
Machine Shoulder PressShoulders · Machine
Upright RowShoulders · Barbell
Frequently asked questions
What muscles does the Barbell Shoulder Press work?
The Barbell Shoulder Press works mainly the shoulders. It also works the triceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 10 to 12 reps with 2 minutes and 15 seconds of rest. With more experience, 3 sets of 6 to 8 reps with 2 and a half minutes of rest.
Which routines include the Barbell Shoulder Press?
It appears in 8 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Intermediate Full Body 3 Days, and Shoulder specialization.