The classic shoulder press is a key part of any strength and muscle training plan that is critical to lean mass gain and forming the framework behind other shoulder exercises.
Sit on a bench or stand in a rack with a barbell.
Grab the barbell with palms facing forward and lift the bar above your head to full extension of your arms while keeping the arms locked.
Bring the bar down to the level of your shoulders in front of your head.
Repeat movement as needed, re-rack the bar and weights where they belong
You can perform this standing up or sitting down. Sitting puts less stress on the back.
This exercise is also called the "Overhead Press"
Focus on a shoulder-width grip if possible and squeeze the shoulder blades while ensuring the chest stays up. Look ahead.
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Dumbbell Shoulder Press
Lever Shoulder Press
Arnold Shoulder Press