CompoundBarbell
Barbell Shoulder Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand with feet shoulder-width apart holding a barbell at shoulder height
- Grip the bar just outside shoulder width
- Keep your core tight and elbows slightly in front of the bar
- Press the bar straight up overhead
- Extend your arms fully at the top
- Move your head back slightly to allow bar path
- Pause briefly at the top while maintaining a controlled tempo
- Lower the bar back to shoulder level with control
💡Coaching Cues
- ✓
Press straight up
- ✓
Full extension at top
- ✓
Core stays tight
- ✓
Control the descent
- ✓
Elbows slightly forward
- ✓
Breathe - exhale on press
⚠️Common Mistakes
- ✗
Arching back excessively
- ✗
Not pressing straight up
