Muscles Trained: Deltoids (delts), triceps, forearms, and traps to an extent

Intro: The standing barbell shoulder press is an essential exercise to add into any mass building or fitness routine. It works many of the muscles in your upper body and strengthens your core. Unlike the bench press, the kinetic chain of the lift goes all the way down from your hands to the floor, which makes it a great lift for sports. It is considered a compound power movement because it hits most of the muscles in your shoulders while allowing you to use a fairly heavy amount of weight. The lift is often neglected but, we recommend it for the many benefits it includes.

How it is performed: To perform this exercise, you will need a barbell with a squat or power rack. Load the barbell with the appropriate weights and grip it slightly wider than shoulder width apart. Your feet should be about shoulder width apart as well. The key to this exercise is to keep your core area (abs) tight throughout the movement.

Lift the barbell from the rack and hold it around shoulder high close to your body. Push the weight directly over your head in a controller manner. Do not let your elbows flair out. Make sure that you keep your back straight and are not leaning back to cheat on the repetitions. With the weight over your head, lower it in a controlled manner back to the starting position. Do not risk injury by using weights too heavy. Form is key if you want to achieve success on the standing barbell press.