How to Perform the Perfect Barbell Shoulder Press (Complete Guide)

Mastering the Barbell Shoulder Press Technique

The barbell shoulder press is a key compound movement for developing shoulder strength, pressing power, and overall upper body stability. By focusing on proper form and alignment, you can maximize gains and reduce injury risk.

Step-by-Step Form Guide

1.Setup Position: Stand with feet shoulder-width apart, barbell resting on the front deltoids with elbows slightly below the bar.
2.Grip: Grip the bar slightly wider than shoulder-width, palms facing forward, and thumbs wrapped around the bar.
3.Press Up: Engage the core and press the barbell overhead, extending arms fully while maintaining a neutral spine.
4.Lockout: Fully extend the arms above the head, ensuring the bar is directly over your shoulders.
5.Controlled Descent: Slowly lower the bar back to the starting position, keeping elbows under control.
6.Breathing: Exhale as you press the bar up, inhale as you lower the bar

Common Mistakes to Avoid

1.Arching the lower back excessively during the press.
2.Flaring the elbows out too wide, increasing shoulder stress.
3.Jerking the bar up using momentum rather than muscle control.
4.Not fully extending the arms at the top of the lift.
5.Holding breath throughout the movement, leading to increased intra-abdominal pressure.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Proper body positioning and spine alignment during the press.
2.Optimizing grip and hand positioning for shoulder safety.
3.Ensuring proper elbow tracking and shoulder alignment.
4.Maximizing power transfer through controlled breathing and core engagement.
5.Preventing common mistakes such as excessive arching or momentum use.

Mastering the Barbell Shoulder Press Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching