Shoulder Press

Overview

The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance.

It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience.

How to Perform

Anchor each rep to these phases:

• Set‑Up: Feet hip‑width, glutes and abs tight. Bar in front rack (or dumbbells/kettlebells). Forearms vertical, wrists stacked.
• Press Path: Brace, clear chin by moving head back, press straight up, then push head through as bar passes.
• Lockout: Elbows locked, shoulders shrugged, bar over mid‑foot. Lower under control.

🏋️Coaching Cues🏋️
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➡️ “Ribs down"
➡️ "Brace then press"
➡️ "Squeeze glutes
➡️ "Finish with shrug"

Technique Focus

Maintain neutral spine—glute squeeze and abdominal brace prevent rib flare that drives bar forward.

Think ‘body around bar’: head moves, bar travels vertically. Video from the side to audit path.

• Vertical path—minimize horizontal drift.
• Active shrug—traps engage at lockout.
• Neutral wrist—knuckles stacked over elbows.

Common Mistakes

Rib flare turns press into incline—cue abs and glutes.

Bar path out front from not clearing chin—practice PVC presses against a rack to engrain path.

• Bent wrists—use full grip, vertical forearms.
• Soft elbows—punch to full extension.
• Over‑arching low back—keep ribs stacked.

Barbell vs. Dumbbells vs. Kettlebells

Choose implement by goal:

• Barbell – maximal load, symmetrical strength.
• Dumbbells – wrist freedom, addresses imbalances.
• Kettlebells – offset mass, stabilizer emphasis.

Benefits & Carryover

Stronger press boosts jerk drive and stable handstand positions.

Rigid trunk under load improves breathing mechanics and transfer to loaded carries.

Mobility Focus

Optimal shoulder flexion and thoracic extension keep bar over mid‑foot. Tight lats/pecs push bar forward.

Mobility prep: 90‑s banded lat stretch per side, PVC pass‑throughs, 3×10 foam‑roller T‑spine extensions.

Programming Tips

Here a few different rep schemes based on training emphasis:

Strength: 5×5 at 75‑85 % 1‑RM

Hypertrophy: 4×8‑10 at 60‑70 %

CrossFit maintenance: EMOM 3 reps at 65 % for 10 min

Endurance stability: 3×12 light kettlebell presses between running intervals

Wrap‑Up

A strong shoulder press underpins every overhead movement. Keep the bar path vertical, brace hard, and cycle between implements to plug gaps. Progress patiently and you’ll gain reliable overhead power that translates across disciplines.

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