How to Shoulder Press

Introduction:

The shoulder press, also known as the overhead press, is a fundamental exercise in CrossFit and weight training that targets the shoulders, triceps, and upper chest. This compound movement not only helps in building strength and muscle mass but also enhances core stability and overall functional fitness. Whether you’re a beginner or an intermediate athlete, mastering the shoulder press can significantly improve your upper body strength and performance in various other exercises.

Steps in the Shoulder Press movement:

Setup:
- Stand with your feet shoulder-width apart.
- Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Rest the barbell on your upper chest, just above the collarbone.
- Engage your core, and keep your chest up and elbows slightly forward.
Pressing Phase:
- Take a deep breath and tighten your core.
- Press the barbell upward in a straight line, extending your arms fully overhead.
- Ensure your head moves slightly back to allow the bar to pass, then bring it back in line as the bar reaches the top.
Lockout Phase:
- At the top, your arms should be fully extended, and the barbell should be directly above your shoulders and midline of your body.
- Hold for a brief moment to ensure stability.
Lowering Phase:
- Slowly lower the barbell back to the starting position, maintaining control.
- Ensure your elbows track forward and down, keeping the bar path straight.

What Equipment is needed

Barbell: A standard barbell suitable for your strength level.
Weight Plates: Adjustable weights to add to the barbell.
Rack (optional): A power rack can help with setting up and safely re-racking the barbell.
Lifting Belt (optional): Provides additional support for your lower back and core.
Wrist Wraps
Chalk

Investing in quality equipment can significantly impact your shoulder press performance and safety. A sturdy adjustable bench is essential for performing both seated and standing variations, providing support and versatility. Adjustable dumbbells offer flexibility in weight selection, allowing for progressive overload as strength improves. For those preferring barbell presses, an Olympic barbell with a range of weight plates is recommended. Additionally, wrist wraps can provide support and stability to the wrists during heavy lifts, reducing the risk of strain. Incorporating a lifting belt can also aid in maintaining core stability and reducing lower back strain during standing presses. Investing in these pieces of equipment can enhance your training experience and contribute to long-term progress.

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Dumbbell Shoulder Press: Use dumbbells instead of a barbell for a more flexible range of motion and individual arm strength development.
Seated Shoulder Press: Perform the exercise seated to reduce the stability requirement and focus more on the shoulder muscles.
Single-Arm Shoulder Press: Use a single dumbbell or kettlebell to perform the press, which helps in correcting muscle imbalances.

Common Mistakes to Avoid:

Arching the Back: Avoid excessive lower back arching by engaging your core and glutes throughout the movement.
Improper Bar Path: Ensure the bar moves in a straight line up and down, keeping it close to your face and body.
Locking Out Too Early: Fully extend your arms at the top, but do not hyperextend your elbows. Control the movement at all times.

Benefits of the Movement:

Upper Body Strength: Primarily targets the shoulders, triceps, and upper chest, contributing to overall upper body strength.
Core Stability: Engages the core muscles to stabilize the body, improving overall balance and strength.
Functional Fitness: Mimics real-life movements that require pushing and lifting, enhancing functional capabilities.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Deltoids (shoulders), Triceps brachii.
Secondary Muscles: Pectoralis major (upper chest), Trapezius, Core stabilizers (abdominals and obliques).

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Push Press: Incorporates a slight leg drive to assist with the upward movement.
Arnold Press: A variation using dumbbells with a rotational movement for increased shoulder engagement.
Handstand Push-Up: Advanced bodyweight exercise targeting the shoulders and triceps.
Military Press: Similar to the shoulder press but performed with feet together, increasing core engagement.

Exploring different variations of the shoulder press can help target specific muscle groups and prevent workout monotony. For instance, the Seated Shoulder Press offers increased stability by eliminating lower body involvement, allowing for greater focus on the deltoids and triceps. This variation is particularly beneficial for isolating shoulder muscles and can be performed using a bench with back support to maintain proper posture. Another variation is the Arnold Press, named after Arnold Schwarzenegger, which involves a rotational movement of the wrists during the press. This movement engages all three heads of the deltoid muscle, promoting balanced shoulder development. Incorporating these variations into your routine can lead to improved muscle activation and growth, as well as enhanced shoulder mobility and strength.

Check out the exercise library for more alternatives!

Importance of Proper Breathing Technique

Proper breathing is crucial during the shoulder press to ensure optimal performance and safety. Inhaling deeply before initiating the press helps stabilize the torso by increasing intra-abdominal pressure, providing a solid foundation for the lift. As you press the weight overhead, exhale steadily, which aids in maintaining control and preventing unnecessary tension in the neck and shoulder muscles. Holding your breath throughout the movement can lead to increased blood pressure and dizziness, potentially compromising form and safety. Therefore, synchronizing your breath with the movement—inhale during the lowering phase and exhale during the pressing phase—can enhance performance and reduce the risk of injury.

Integrating Shoulder Press into Your Workout Routine

Effectively incorporating the shoulder press into your workout routine can maximize its benefits. Typically, the shoulder press is included on upper body or push-focused training days, complementing exercises like bench presses and tricep dips. For strength development, performing 3-4 sets of 4-6 repetitions with heavier weights is recommended, ensuring adequate rest between sets for recovery. For muscle hypertrophy, 3-4 sets of 8-12 repetitions with moderate weights can be effective. It’s important to adjust the volume and intensity based on your individual goals and fitness level. Additionally, balancing shoulder press exercises with pulling movements, such as rows and pull-ups, can promote muscular balance and prevent potential imbalances or injuries.

Mobility and Flexibility Considerations

Maintaining adequate shoulder mobility and flexibility is essential for performing the shoulder press safely and effectively. Tightness in the shoulder muscles can restrict range of motion, leading to improper form and potential injury. Incorporating dynamic stretches, such as arm circles and shoulder dislocations, into your warm-up routine can help prepare the muscles and joints for the pressing movement. Post-workout, engaging in static stretching, focusing on the deltoids, pectorals, and triceps, can aid in muscle recovery and flexibility. Additionally, utilizing tools like foam rollers or massage balls to perform myofascial release can alleviate muscle tightness and improve tissue quality. Regular attention to mobility and flexibility can enhance performance and reduce the risk of shoulder injuries.

Q&A for Shoulder Press

How to do a shoulder press correctly?
To perform a shoulder press correctly, stand with feet shoulder-width apart, grip the barbell slightly wider than shoulder-width, engage your core, and press the bar straight up until your arms are fully extended. Lower the bar back to your chest in a controlled manner.

Should shoulder press be straight up?
Yes, the barbell should travel in a straight line up and down, staying close to your face and body to maintain proper form and avoid unnecessary strain on your shoulders and back.

What should a beginner shoulder press?
Beginners should start with lighter weights to focus on form and technique. Using a barbell without added weight or starting with dumbbells can be an excellent way to build foundational strength.

Why are shoulder presses so hard?
Shoulder presses are challenging because they engage multiple muscle groups and require significant upper body strength and core stability. The exercise demands coordination and control, making it a true test of overall fitness.

Should you go below 90 degrees on shoulder press?
Going slightly below 90 degrees can be beneficial for a full range of motion, but ensure you do not overextend and risk shoulder injury. Maintain control and avoid letting the elbows drop too far below the shoulders.

Should you lean back while doing shoulder press?
A slight lean back is natural, but excessive leaning can strain the lower back. Engage your core and glutes to keep your body stable and minimize backward lean.

Is 30kg shoulder press good?
A 30kg shoulder press is a solid achievement, especially for beginners and intermediate lifters. It indicates good upper body strength and proper form.

Is a 40 kg overhead press good?
Pressing 40 kg overhead is impressive and demonstrates significant upper body strength. It shows that you have developed good shoulder and tricep strength.

Is a 50 kg military press good?
A 50 kg military press is an excellent benchmark for strength and stability, particularly if performed with good form and without excessive back arching.

Do you need to go heavy on shoulder press?
Going heavy can help build strength, but it’s essential to prioritize form and avoid injury. Gradually increase weight while maintaining proper technique.

Are shoulder presses necessary?
Shoulder presses are beneficial for building upper body strength and stability. They are not strictly necessary but are highly recommended for a well-rounded fitness routine.

How deep should shoulder press be?
The bar should be lowered to just above the collarbone at the start position. Ensure control and avoid dropping too low to prevent shoulder strain.

Is arching on shoulder press bad?
Excessive arching can strain your lower back. Engage your core and glutes to maintain a stable, upright position and minimize arching.

How to shoulder press correctly?
Refer to the “Steps in the Shoulder Press Movement” section for a detailed guide on performing the shoulder press with proper form and technique.

How to fail a shoulder press?
If you can’t complete the press, carefully lower the bar back to your chest or shoulders and rack it. Using a power rack with safety pins can help in safely failing a shoulder press.

What is one thing you should not do when performing the shoulder press?
Avoid excessive leaning or arching your back, as it can lead to injury. Maintain a strong core and proper posture throughout the movement.

Does shoulder press hit chest too?
Yes, the shoulder press also engages the upper chest muscles (pectoralis major) as secondary muscles, providing additional upper body strength benefits.

Conclusion:

Incorporating the shoulder press into your training routine can lead to significant improvements in upper body strength, stability, and overall athletic performance. By focusing on proper form and gradually increasing the weight, you’ll build the foundation for more advanced lifts and enhance your functional fitness capabilities. So, load up that barbell, engage your core, and press your way to stronger, more defined shoulders!