Barbell Shoulder Press

What it is

This compound movement strengthens your upper body by pressing a barbell overhead. It primarily targets your shoulders, while also engaging your chest and triceps. You will perform this push exercise seated, using a barbell.

Technique tips

• Ensure your back is firmly against the support throughout the movement.
• Position the barbell just above your head in the rack for easy unracking.
• Maintain a pronated grip, palms facing forward, slightly wider than shoulder-width.
• Control the bar on the way down, then exhale as you press overhead.
• Fully extend your arms at the top without locking your elbows aggressively.
• Avoid arching your lower back excessively; keep your core engaged.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.