Standing Barbell Shoulder Press

Exercise for shoulders and triceps

Standing Barbell Shoulder Press Illustration

Exercise execution guide

Starting position

Standing with your back straight, chest bulged, feet about shoulders width apart, and knees slightly bent. Grasp the bar using a pronated grip, your elbows pointing outward. The bar stands at chin’s level. This level may vary depending on your shoulders’ flexibility. The gap between your hands should be such that your elbows are forming a 90° angle when your arms are parallel to the floor.


Squeeze your shoulders while pressing the weight vertically. Stop the movement when your arms are about to be fully outstretched. Then, come back slowly to the starting position.

Equipment required

Bar, plates

Main muscles


Secondary muscles