Shoulders exercise

Shoulder Press

Type Compound Force Push Difficulty Beginner

How to do the Shoulder Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with feet shoulder-width apart and hold the dumbbells at shoulder height with your elbows at a 90-degree angle. Slowly lift the dumbbells above your head without fully straightening your arms. Pause at the top. Slowly return to the start position.
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Illustration showing the Shoulder Press
Targets

Muscles worked

Shoulders muscle Shoulders Primary Triceps muscle Triceps Secondary Trapezius muscle Trapezius Secondary
Gear

Equipment

Barbell Barbell Vertical bench Vertical bench
Technique

How to do the Shoulder Press

  1. 1 Stand with feet shoulder-width apart and hold the dumbbells at shoulder height with your elbows at a 90-degree angle.
  2. 2 Slowly lift the dumbbells above your head without fully straightening your arms. Pause at the top.
  3. 3 Slowly return to the start position.