skulderpres

Skulderpres, commonly translated as the shoulder press, is a weightlifting exercise that targets the shoulder girdle and upper body. In its traditional form, a weight is pressed from shoulder level to an overhead position, using the arms and upper back to stabilize the load throughout the movement. The exercise is performed with various implements, such as a barbell, dumbbells, kettlebells, or resistance machines, and can be done standing or seated.

Technique and execution

In the classic standing barbell shoulder press, the lifter grips the bar just outside shoulder width, plants the feet about hip-width apart, and tightens the core. The bar is held at shoulder level with elbows under or slightly in front of the bar. The lifter then presses the bar upward in a vertical path until the arms are fully extended, then lowers under control back to the starting position. Scapular retraction and depression help stabilize the shoulders, and a neutral spine posture is encouraged to minimize lower back strain. Common variants include the strict press (no leg drive), push press (brief leg drive), and push jerk (lifting the bar overhead in a split or foot movement).

Muscles and biomechanics

Primary muscles worked are the anterior and medial deltoids, with assistance from the triceps brachii and the upper pectoral muscles. The exercise also engages the core, upper back, and glutes for stability, especially in standing variants.

Variations and alternatives

Variants include the seated shoulder press, dumbbell shoulder press, Arnold press, and unilateral variants with one dumbbell. Different grips and stances can alter emphasis on the deltoids and reduce or increase spine loading.

Safety and programming notes

Proper warm-up and gradual load progression are important to reduce shoulder and elbow risk. Avoiding excessive trunk lean and using a controlled tempo helps protect the spine. The shoulder press is commonly integrated into strength and hypertrophy programs, with rep ranges and loading adjusted for goals such as maximal strength, muscle growth, or general fitness. Individuals with shoulder or elbow injuries should seek professional guidance or use substitute exercises.