Standing Barbell Presses

Whenever the average person asks you, “What can you lift?” chances are the question refers to this exercise. To the uninitiated, the standing barbell press is the touchstone of physical strength, and even experienced trainees place a lot of stock in evaluating one’s strength by the performance of this exercise. Its status as an accurate gauge of individual strength is evidenced by its inclusion as one of the three Olympic lifts used in international competition. The standing barbell press is an excellent deltoid developer. It also stimulates growth in the trapezius and, during its final stages, the triceps muscles. In order to perform this exercise properly, you should clean the barbell to your upper chest, or to the front of your shoulders. Then, slowly press the weight upward until your arms are fully extended over your head. Slowly lower the resistance back down to your shoulders (the starting position), and repeat the procedure for the required number of repetitions. Rest briefly, and then move on to your next exercise.

NOTE: When you’re performing this exercise, there should be no assistance from the legs or excessive arching of the back. Sure, by using these little dodges you can hoist up a few more pounds—but that’s not our objective here. We want the shoulders to receive the bulk of the stress and, consequently, the bulk of the muscle stimulation. 

Note that the bar should be cleaned only once during each set, and that’s at the beginning of the movement.