Shoulder Press

A strict overhead press driven purely by the shoulders and arms with no help from the legs. It is the base pressing movement from which the push press and push jerk are built.

Standard: A valid rep starts with the bar in the front rack and finishes with the bar locked out overhead and the hips, knees, and arms fully extended.

How to do the Shoulder Press

1. Rack the bar on the front of the shoulders with hands just outside the shoulders and elbows slightly in front of the bar.
2. Set your feet under your hips and brace your midline and glutes.
3. Press the bar straight up, moving your head slightly back to clear a vertical path.
4. As the bar passes the forehead, return the head to a neutral position under the bar.
5. Push all the way to a locked-out overhead position with the bar over the mid-foot.
6. Finish with active shoulders and the bar stacked over the shoulders and heels.

Common faults

• Using any dip or leg drive, which turns it into a push press.
• Pressing the bar around the face instead of moving the head back to clear it.
• Finishing with the bar forward of the mid-foot rather than stacked overhead.
• Leaning back and arching the lower back to complete the press.

Scaling & progressions

• Reduce the load to press with a full, stable overhead lockout.
• Use a dumbbell or single-arm press to address side-to-side imbalances.
• Perform seated presses to remove any tendency to use the legs.
• Add tempo or pauses overhead to build stability and control.