The Front Press, also commonly known as Standing Barbell Shoulder Presses is one of the best movements for building overhead strength. In fact, it’s one of the best lifts overall for building upper body strength. Standing Shoulder Press also has the added benefits of balance and core stability that you don’t get from other big upper body lifts like Bench Press.
In this guide I’m going to coach you on how to do Front Presses along with explaining what muscles it works. Finally, I’ll give you a few variations and alternatives in case you need to change up this exercise.
Table of Contents
How To Do Front Presses
- Grip should be shoulder width apart.
- Elbows should be under bar.
- Torso should be erect.
- Move bar off the rack.
- Keep chest up.
- Push bar up to full elbow extension.
- As soon as the bar passes the head – ‘pull the head through’ – so that the bar is being locked out directly over the ears.
- Keep elbow pointing out to side until arms are fully extended.
- Do not forcefully lock out elbow.
- Lower the bar slowly and under control to shoulder level.
- Do not jerk or bounce at the bottom.
Coaching Points (Common Mistakes)
The biggest mistake I see with Front Presses is overarching the back and leaning back way too much (hyperextension of the spine). This places too much unnecessary stress on the low back that should be avoided.
Personally, I like to use a staggered stance because I feel it helps me to keep from leaning back too far and placing that stress on the low back. It’s a technique I’ve used often with athletes as well experiencing the same problem. If that’s an issue for you as well I would definitely recommend giving a staggered stance a try.
The other common mistake that I see is bending the knees and using the legs too much. A slight bend is okay, especially when trying to squeeze out that last rep or two of the set. But, if the exercise starts to resemble more of a Push Press as opposed to a Shoulder Press then the weight should be lowered.
The Front Press is what would be considered an upper body compound movement. This means that this exercise works multiple areas. Muscles worked in the Front Press include:
- Anterior and Medial Deltoids
- Upper Pectorals
- Upper Trapezius
- Serratus Anterior
Front Press Alternatives & Variations
The Front Press has a number of alternatives that can be performed by simply changing the starting position and/or change the equipment being used. The following exercises are Front Press Alternatives that only require a slight change in starting position.
Seated Military Press
By using a bench (typically elevated up to 90 degrees) you can easily turn a Front Press into a Seated Military Press. Form essentially stays exactly the same outside of the difference in body position.
Seated Floor Shoulder Press
A much less common Front Press variation is a Front Press from a seated position on the floor. Start seated on the floor with both legs straight out in front. The safety bars on a squat rack makes an excellent starting position for the bar to be racked in and out of. Sit up tall with good posture and perform Front Presses the same way you would standing.
What you’ll quickly learn is that this position puts a much larger emphasis on core strength and stability (not to mention hamstring flexibility).
DB Shoulder Press
If you don’t have a barbell, the best replacement for Front Presses is use dumbbells and do DB Shoulder Press instead. You can also change up starting positions (Seated, Floor) just like with the barbell.
In addition, you can also work one arm at a time – either Single Arm DB Shoulder Presses or Alternating DB Shoulder Presses. The Single Arm version can be a perfect substitution for someone that is limited to only being able to use one arm because of an injury limitation.
Best Exercise To Superset With Front Press
Looking to pair up Front Presses with another exercise for a Superset?
Barbell Upright Row
Barbell Upright Row is my favorite exercise to superset with Front Presses for a couple reasons. First, it’s a perfect push/pull combo that makes for a great Superset pairing. Second, because not only are they both done with the bar – most lifters will use a very similar weight for both exercises.
This allows the lifter to be able to quickly transition from one movement to the next without changing areas, equipment or, in most cases, even the weight on the bar.
Finally, this is a great Superset because it flat out works. Throw this combo in on a shoulder day to absolute blast everything from the chest up.