This compound exercise targets the shoulder muscles and also works the triceps.
- +Engages shoulders and triceps effectively
- +Helps build upper body strength
- +Can be performed standing or seated
- –Risk of shoulder injury if done improperly
- –Can be difficult to lift heavy without a spotter
This exercise targets:
Shoulders
Front Delts
Side Delts
–
Triceps
Chest
Upper Chest
Serratus
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set rack so bar starts around upper chest; stand with feet shoulder‑width
- Grip just outside shoulder width; wrists straight, knuckles up, forearms vertical
- Unrack, step back, bar on upper chest; elbows slightly forward, core and glutes tight
- Big breath and brace; move head slightly back, press bar straight up
- As bar passes forehead, drive head through; finish with bar over midfoot, arms straight
- Lower the bar under control to the upper chest; keep elbows under the bar
- Keep ribs down and butt squeezed to avoid low‑back arch; breathe each rep