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Shoulders

Shoulder Press

Build strong shoulders and triceps with this compound move.

A fundamental exercise for building shoulder strength and size, also engaging the triceps.

See all variants of this movement→
How to doTips
Body Part
Shoulders
Level
Intermediate
Muscles
Delts
Modality
Compound
Direction
Push
Equipment
Dumbbells
Barbell
Goal
Strength
,
Hypertrophy

How to do:

  1. Hold a pair of dumbbells or a barbell at shoulder height, palms facing forward.
  2. Engage your core and keep your back straight.
  3. Press the weight upward until your arms are fully extended.
  4. Slowly lower the weight back to shoulder height.
  5. Repeat for 10–12 reps.
  6. Complete 3-4 sets.

Tips:

  • Keep your core tight to maintain stability.
  • Avoid arching your lower back during the lift.
  • Exhale as you push the weight up and inhale as you lower it.
  • Use a full range of motion for maximum muscle activation.

Similar Exercises

Arnold Press
Seated Dumbbell Press
Machine Shoulder Press

Related Guides

Best Shoulder Exercises for Capped Delts (2026 Guide)
Shoulder Press: Barbell vs Dumbbell vs Arnold — Which Builds Bigger Shoulders?

This exercise in Workout Days

Bodybuilding Split Advanced
Legs & Shoulders Power Day
Advanced
16 weeks
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