The seated barbell shoulder press is a compound, multi joint exercise which develop the front and side head of the shoulders. As every press movement the triceps is also involved. The exercise is essential for developing size and strength in the shoulders. It should be done at the beginning of the shoulders workout when your concentration and energy levels are at theirs peak.
Sit at a shoulder press rack/bench combo or put a bench inside of power rack with the bar behind your head and above you. Grasp the bar with a slightly wider than a shoulder width overhand grip (palms facing forward). Un-rack the bar and hold it slightly in front of your head with your arms slightly flexed. This is the starting position for the Barbell Shoulder Press.
Inhale and start to slowly lower the bar until becomes on one level with your chin. Carefully change the direction of the movement and lift the bar back to the starting position as you exhale.
- Grip the bar with your thumbs around the front, to prevent it from slipping.
- Don’t lock your arms at the top of the movement, this would help you to keep the tension in the shoulder muscles and to minimize involvement of the triceps.
- Use a grip that creates a 90-degree angle between upper arm and forearm at the lower position. Any wider grip will put more stress on your rotator cuff and a closer grip will put the emphasis on the triceps.
- Use a spotter to helps you to un-rack and rack the bar.