The standing barbell shoulder press (also known as the overhead press) is an amazing exercise that targets a lot of muscle and increases the stability of your core. The most of the work is done by the front and side delts, then the rear delts, upper pectoral muscles, triceps and traps. Lower back muscles and abdominal muscles are also included in the movement as they help in stabilization.
Even though it works so many muscle groups, a large number of people avoid using the standing barbell shoulder press in their workout routines. Instead they replace it with the seated barbell press, seated dumbbell press, machine shoulder press etc.
Even though many trainees use the bench press for building power and mass in the upper body, we can safely say that the standing barbell shoulder press is the basic movement for the development of a powerful top. It’s way better than the bench press for building upper body mass and strength and as you’ll see, the standing shoulder press has more benefits.
Standing shoulder press benefits :
1. Prevention of injuries. Standing barbell shoulder press strengthens your shoulder girdle. A strong shoulder girdle prevents smaller injuries to the shoulders from other exercises and movements.
2. As you get stronger at this exercise, the strength will transfer to all other upper body pushing movements. After some time you can expect to push bigger weights on your bench press and triceps exercises.
3. Standing barbell shoulder press will give your upper body a harder and crafted look, which is a plus for every male. Males with big shoulders are usually perceived as alpha males and get greater attention from the opposite s*x.
4. Because being upright requires balance, the standing barbell shoulder press will recruit the muscles in your core, including your abdominals and lower back, and make them stronger.
Consider the main points related to the execution of the shoulder press:
1. Correct technique. The movement should be carried out in a full range of motion. Clear it from the rack, rest it on your upper chest, press the bar upward until your arms are extended overhead, lower it slowly, put on the rack. Remember, use full range of motion for maximal results.
2. Frequency of performance. Don’t execute the standing shoulder press too often. Deltoids, namely the front delts, are involved in many other exercises such as bench press, incline bench press, dips etc. Because of this it’s pretty easy to burn your front delts and even injure them because of the accumulated fatigue. Once a week will be enough.
3. Work weight. We advise you to start with light to moderate weights. You need to feel the muscles working. Even with moderate weights, you will see good results. Over time, when you get stronger, you can increase the weight you lift.
Is there a certain foot stance one should use when executing the standing shoulder press?
Well, about shoulder width (or a little bit narrower) is just right.