Shoulder Press Guide: How to Master the Shoulder Press

The shoulder press, also known as the overhead press or the dumbbell shoulder press, is an upper body exercise characterized by lifting dumbbells above your head. Shoulder presses work various muscle groups, including the triceps in your arms, trapezius muscle in your upper back, and deltoid muscles (lateral, posterior, and anterior deltoids) in your shoulders.

Variations on the shoulder press include the military press, Arnold press, push press, and seated press. While shoulder presses typically use dumbbells, some variations involve other free weights like kettlebells and barbells. With proper form, regular shoulder presses strengthen your shoulder muscles, improve your shoulder range of motion, and prepare you for more advanced bodybuilding exercises like deadlifts and bench presses.

For the shoulder press, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.
1. Grab two dumbbells and stand with your feet shoulder-width apart with a slight bend in your knees. Your posture should be tall with your shoulders directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your weight should be evenly distributed along your feet. Grip the floor with your feet to create a stable foot position.
2. Hold the dumbbells just above your shoulder height with your palms facing forward and your elbows out to your sides. Bring your arms forward slightly to move into the scapular plane (about 30–45 degrees forward from your body). All repetitions should begin from this position.
3. Pre-tension your shoulders and hips while engaging your core.
4. While maintaining proper spinal alignment and a neutral wrist position, initiate the upward movement by straightening your elbows to pressing the dumbbells overhead. Your shoulder blades should move naturally.
5. At the top of the movement, your arms should be long with a slight bend in your elbows. Pause at the top while maintaining distance between the dumbbells.
6. Slowly return to the start position by bending your elbows and pulling the dumbbells down with your lats to return to the starting position.

Remember, the shoulder press involves an overhead arm movement that can result in a torn rotator cuff or lower back injury if performed incorrectly. Keep your elbows bent throughout the exercise, stopping before full lockout. To reduce the risk of injury, start with light weights, especially if you’re a novice lifter.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.