Barbell Shoulder Press

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The barbell shoulder press is a compound exercise that primarily targets the shoulders.

It involves pressing a barbell overhead while standing, engaging the deltoids, trapezius, and triceps.

The barbell allows for heavier loads, promoting muscle growth and strength development in the shoulders.

While it also engages auxiliary muscles, such as the core and legs, its focus remains on the shoulders.

Stand with your feet shoulder-width apart and your knees slightly bent.
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Lift the barbell off the rack and hold it at shoulder level, with your palms facing forward.
Press the barbell upward in a controlled manner, extending your arms fully overhead.
Keep your core engaged and maintain a neutral spine throughout the movement.
Lower the barbell back to shoulder level, bending your elbows and controlling the descent.
Repeat the movement for the desired number of repetitions.

Position yourself correctly: Start by standing with your feet shoulder-width apart, ensuring a solid base of support. Grab the barbell with a grip slightly wider than shoulder-width, palms facing forward. Lift the barbell to shoulder level, keeping your elbows slightly in front of the bar.
Engage your core: Before you begin the movement, engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body and protect your lower back throughout the exercise.
Initiate the press with your shoulders: As you begin to press the barbell overhead, focus on using your shoulder muscles to drive the movement. Imagine pushing the barbell up towards the ceiling, keeping your elbows slightly in front of the bar to maintain tension in your shoulders.
Maintain proper form: Throughout the exercise, keep your head in a neutral position, looking straight ahead. Avoid arching your back or using excessive momentum to lift the weight. Control the movement both on the way up and on the way down, feeling the tension in your shoulders throughout.
Progress gradually: To continue improving your form and shoulder strength, gradually increase the weight you lift over time. However, always prioritize proper form and technique over lifting heavier weights. Consistency and patience are key to achieving long-term progress and avoiding injuries.