The shoulder press, also known as the strict press, is one of the foundational movements in CrossFit and a key exercise for developing upper body strength and stability. Unlike other pressing variations, the shoulder press is performed without using momentum from your legs, isolating the shoulders, triceps, and core. It’s a fundamental movement that can improve your strength in other lifts and boost your overall fitness.
What Is a Shoulder Press?
The shoulder press is a compound movement where a barbell (or other weights like dumbbells or kettlebells) is pressed overhead from shoulder height using only the muscles in your upper body. Unlike the push press or push jerk, the shoulder press is performed with a strict form—no dipping of the knees or assistance from the lower body. This places more emphasis on the shoulders, triceps, and core, making it an excellent movement for building pure upper body strength.
The Benefits of Shoulder Presses
- Upper Body Strength: The shoulder press targets the deltoids, triceps, and upper chest, making it one of the best exercises for building a strong upper body. Over time, it can lead to increased muscle size and power in the shoulders and arms.
- Core Stability: Although the movement focuses on the upper body, your core plays a crucial role in stabilizing your torso while you press the weight overhead. This helps strengthen the abdominals and lower back, improving overall stability and balance.
- Functional Strength: The shoulder press mirrors movements you perform in daily life, like lifting objects overhead. Practicing this lift can improve your functional strength and make everyday tasks easier, from placing items on a high shelf to pushing heavy objects.
- Improved Posture: The shoulder press encourages an upright, braced posture, which can help correct slouching and rounded shoulders. By strengthening the upper back and shoulders, it promotes better alignment and posture both inside and outside the gym.
- Boosts Performance in Other Lifts: Mastering the shoulder press can improve your performance in other CrossFit lifts like the push press, push jerk, and thrusters. It builds the foundation of strength needed to lift heavier loads in more dynamic overhead movements.
How to Perform a Shoulder Press Correctly
Executing the shoulder press with proper form is essential for maximizing strength gains and avoiding injury. Here’s a step-by-step guide to ensure you’re pressing with perfect technique:
- Set-Up:
• Stand with your feet hip-width apart, with the barbell racked on your upper chest and shoulders.
• Your hands should be just outside shoulder-width apart, with your palms facing forward and elbows slightly in front of the barbell.
• Engage your core, squeeze your glutes, and stand tall with your chest up. - Press the Barbell Overhead:
• Begin by pressing the barbell upward in a straight line, directly above your head. Be sure to move your head slightly back at the start of the press to allow the bar to pass in front of your face.
• As the bar moves overhead, return your head to a neutral position. The barbell should be directly over your midline at the top of the movement. - Lockout:
• Fully extend your elbows and shrug your shoulders slightly at the top of the lift to stabilize the barbell. Your arms should be straight, with the bar over the crown of your head and your body in a straight line from heels to hands.
• Hold for a moment at the top, ensuring your core and glutes remain tight. - Lower the Barbell:
• Lower the barbell slowly and under control back to the starting position, with your elbows returning to slightly in front of the bar.
• Be sure to maintain an upright posture, and avoid arching your lower back during the movement. - Repeat:
• Perform multiple repetitions, maintaining proper form throughout the movement.
Common Mistakes to Avoid
- Overarching the Lower Back: One of the most common mistakes in the shoulder press is allowing your lower back to arch excessively. This often occurs when the core is not engaged or when the weight is too heavy. To avoid this, squeeze your glutes and brace your core to keep your torso stable.
- Using Momentum: The shoulder press is meant to be a strict movement, so avoid using your legs or dipping your knees to assist in pressing the weight overhead. Keep the movement controlled, focusing on isolating the shoulders and arms.
- Not Pressing in a Straight Line: The barbell should travel in a straight line directly overhead. If it drifts too far forward or backward, you’ll lose balance and stability. Keep your head out of the way at the start of the lift, then bring it back into a neutral position as the bar passes.
- Flared Elbows: Your elbows should stay slightly in front of the barbell, not flaring out to the sides. Flared elbows place unnecessary strain on the shoulder joints and can lead to injury. Keep your elbows tucked slightly forward to maintain control and stability.
Flared elbows
How to Incorporate Shoulder Presses Into Your Workout
The shoulder press is a fundamental movement that can be included in both strength-building and conditioning routines. Here are a few ways to integrate it into your training:
• Strength Training: Include the shoulder press in your upper body or total-body strength days. Aim for 3-5 sets of 5-8 reps, focusing on good form and progressively increasing the weight.
• Warm-Up: Use lighter weights or even a PVC pipe to practice the shoulder press as part of your warm-up. This helps activate your shoulders and core before heavier lifts.
• CrossFit WODs: The shoulder press is often included in CrossFit workouts. Whether part of a strength segment or in combination with other movements like pull-ups or cleans, it’s a great way to test your upper body endurance and strength.
Shoulder Press Variations
• Dumbbell Shoulder Press: Using dumbbells instead of a barbell adds an element of unilateral strength and stability. It can also be easier on the shoulders for those with limited mobility or discomfort during the barbell press.
• Seated Shoulder Press: By performing the shoulder press in a seated position, you take your lower body out of the equation entirely, further isolating the upper body muscles.
• Behind-the-Neck Press: This advanced variation targets the shoulders differently by pressing the barbell from behind the neck. However, it requires excellent shoulder mobility and should only be performed by experienced lifters.
Final Thoughts
The shoulder press is a fundamental movement that builds raw upper body strength, core stability, and overall functional fitness. Mastering this strict press will not only improve your shoulder development but also enhance your posture, coordination, and performance in other CrossFit lifts. Whether you’re a beginner or an advanced athlete, the shoulder press is an essential part of any strength training routine.
Focus on form, start light, and progressively add weight as you become more confident in the movement. With practice and dedication, you’ll see significant improvements in your strength and overhead stability.
This article explains the benefits and technique of the shoulder press, along with tips for incorporating it into workouts. It’s ideal for athletes looking to develop upper body strength and those seeking a strong foundation for other CrossFit movements.
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