Barbell Shoulder Press

Shoulders

Barbell Shoulder Press

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A standing or seated overhead press with a barbell that builds the shoulders and triceps.

Strength

Primary musclesShoulders

Secondary musclesChest Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold a barbell at your upper chest with an overhand grip slightly wider than your shoulders.
2Stand tall with your feet hip-width apart and your elbows slightly in front of the bar.

How to perform

1Brace your core and press the bar straight up.
2Tilt your head back slightly so the bar clears your face.
3Lock out with the bar above your mid-foot and your head moved through.
4Lower the bar back to your upper chest under control.