Instructions for Barbell Shoulder Press
To perform a set of barbell shoulder press:
Sit upright on a bench with a barbell racked above and behind your
head. Hold the barbell with a pronated grip at shoulder width plus one fist length apart. Gripping the
barbell tightly, extend your elbows to un-rack the barbell and bring it overhead. Your trunk should be in
a neutral position.
Eccentric (Lowering) Motion
Lower the weight under control until the bar is at
shoulder height. Your elbows should remain close to your body during the descent. It is important that
you pull your head back as the bar gets to your forehead to let the bar move in the straightest path
possible and not contact your head.
Pause at the bottom position for a 1 sec count while maintaining
tension and a tight grip on the bar.
Concentric (Upward) Motion
With your head pulled back, drive the bar upward until
your arms are fully extended. Your elbows should remain close to your body. As soon as the bar is above
your forehead, bring your head back to a neutral position and directly below the bar. Remember to
breathe normally throughout the enitre movement.
Repeat steps 1 through 4 until you have completed the desired number
of barbell shoulder press repetitions before resting.
This completes one set of barbell shoulder press.