Barbell Shoulder Press

If you want big, defined shoulders, the Barbell Shoulder Press (also known as the Overhead Press or Military Press) should be a staple in your training. It builds raw strength, adds mass to your delts, and transfers well to other big lifts like the bench press and push press.

Whether you’re training for size, strength, or just to feel unstoppable under the bar, here’s everything you need to know.

🔍 What Is the Barbell Shoulder Press?

The barbell shoulder press is a compound lift where you press a barbell overhead from shoulder level. It primarily targets the front delts, but also works your upper chest, triceps, and core.

Primary Muscles Worked:

• Anterior Deltoid (Front)
• Lateral Deltoid (Side)
• Triceps

Secondary Muscles:

• Upper Chest
• Traps
• Core (stabilization)

You can do it seated or standing, but the standing version challenges your core and coordination more.

🛠 How to Perform the Barbell Shoulder Press (Standing)

1. Unrack the bar at shoulder height in a squat rack or from a clean.
2. Grip the bar just outside shoulder width, wrists straight above elbows.
3. Brace your core, squeeze your glutes, and press the bar upward in a straight line.
4. As the bar passes your forehead, push your head through and lock out.
5. Lower with control to shoulder level.

Form Tips:

• Keep elbows slightly in front of the bar (not flared to the sides)
• Avoid overarching your lower back—squeeze your glutes!
• Don’t let the bar drift forward—keep it in a vertical path

📊 Ideal Sets, Reps & Rest

Want to stay in the right range automatically? Use Auto Progression in Volym to track your target and adapt each session.

❌ Common Mistakes to Avoid

• Arching the lower back (use your glutes, not your spine)
• Letting the bar drift forward
• Pressing too wide or flaring elbows too far
• Using momentum (this is not a push press!)

Track your RIR or add technique notes directly in your workout log in Volym to stay consistent with form.

🚀 Progression Tips

• Add reps until you hit the top of your target range, then add 2.5–5% more weight
• Use rest-pause sets for volume without needing more time
• Try slow eccentrics (3–5 sec lower) for more time under tension
• If progress stalls, take a deload week or adjust your rep range

Auto Progression in Volym can make this process seamless—just train and adjust based on how each set feels.

🧠 Programming Suggestions

The barbell shoulder press works great as:

• A main lift on upper body or push days
• A secondary lift after bench press or incline press
• Part of a shoulder specialization day

Pair with lateral raises and rear delt work to hit all three heads of the shoulder.

🏁 Final Thoughts – Own the Press, Own the Room

Few lifts build upper-body presence like the barbell shoulder press. It’s pure power, clean lines, and old-school strength rolled into one.

✅ Great for strength and size
✅ Builds carryover into bench, push press, and even squats
✅ Easy to progress when tracked properly

Use Volym to log your sets, rest times, and feedback—so you always know when it’s time to go heavier, or back off.