Alternatives

  • Kneeling Strict Press
  • Kettlebell Overhead Press
  • Arnold Press

Summary

The shoulder press is a fundamental overhead movement that strengthens the deltoids and triceps. It can be performed with dumbbells, kettlebells, or a barbell, making it a versatile staple in any strength routine.

Benefits of the Shoulder Press

  • Builds overall shoulder and upper body strength
  • Targets all three heads of the deltoid
  • Improves overhead pressing capacity
  • Supports performance in other compound lifts
  • Suitable for seated or standing variations

Shoulder Press Muscles Worked

  • Primary: Deltoids (Anterior, Medial)
  • Secondary: Triceps, Upper Trapezius, Core

Instructions

  1. Stand or sit tall holding weights at shoulder height
  2. Keep elbows just below shoulder level and forearms vertical
  3. Press both arms straight overhead until fully extended
  4. Pause briefly at the top
  5. Lower the weights back to shoulder height with control
  6. Keep your torso upright and core engaged
  7. Repeat for the desired number of reps

Common Mistakes

  1. Leaning back or arching the spine
  2. Pressing in front of or behind the body
  3. Letting elbows flare excessively
  4. Failing to lock out arms at the top
  5. Dropping the weights too quickly