Build Boulder Shoulders with PRPath
Track your shoulder press progress, optimize your pushing volume, and let ATLAS AI guide your training. Start building impressive shoulders today.
The shoulder press (overhead press) is the foundational movement for building powerful, capped shoulders. Master proper form, learn the differences between dumbbell and barbell variations, and understand how to progress safely for maximum gains.
Follow these steps for the dumbbell shoulder press. Barbell technique is similar but with a fixed grip on the bar.
Sit on a bench with back support set to 90 degrees (or stand with feet shoulder-width apart). Hold dumbbells at shoulder height with palms facing forward. Your elbows should be at about 45 degrees from your torso - not flared out at 90 degrees. Engage your core and maintain a neutral spine.
Take a deep breath to brace your core. Press the dumbbells upward by extending your arms. The dumbbells should travel in a slight arc - starting wide at shoulder level and coming together slightly as you press overhead.
Fully extend your arms at the top without hyperextending your elbows. The weights should be directly over your shoulder joints (not in front of your face). Your biceps should be near your ears at full lockout. Pause briefly at the top.
Lower the dumbbells back to shoulder level over 2 seconds. Stop when your upper arms are parallel to the ground or slightly below. Don't bounce at the bottom - control the weight throughout and reset your brace before the next rep.
Track your shoulder press PR in PRPath. ATLAS AI will help you optimize your pressing volume and identify when you're ready to increase weight based on your rep performance.
The shoulder press is a compound movement that primarily develops the deltoids while engaging the arms and core for stabilization.
| Muscle | Role | Activation |
|---|---|---|
| Front Deltoids | Primary | 90% |
| Triceps | Secondary | 60% |
| Side Deltoids | Secondary | 40% |
| Upper Chest | Secondary | 30% |
| Trapezius | Stabilizer | 35% |
| Core | Stabilizer | 40% |
For complete shoulder development, combine overhead pressing with lateral raises (side delts) and face pulls (rear delts). PRPath tracks volume by muscle group to ensure balanced development.
Both variations are effective. Here's when to use each:
| Factor | Dumbbell | Barbell |
|---|---|---|
| Max Weight | Limited by balance | Heavier loads possible |
| Range of Motion | Greater ROM | Fixed bar path limits ROM |
| Muscle Balance | Fixes imbalances | Dominant side can take over |
| Shoulder Health | More natural path | Fixed path may stress joints |
| Strength Building | Good for hypertrophy | Better for max strength |
| Progression | 5lb jumps minimum | 2.5lb jumps possible |
| Core Activation | Higher (standing) | High (standing) |
Recommendation: Use barbell press as your main heavy compound movement for strength. Use dumbbell press for higher-rep work and to address imbalances. Include both in your training.
The overhead press is one of the harder lifts to progress. Here's how to structure your training for continuous gains.
Heavy weight, longer rest (3-4 min). Focus on clean reps - no leg drive unless push pressing. Add weight when you hit 5 reps on all sets.
Moderate weight, controlled tempo. Best rep range for shoulder size. Increase weight when you can do 12 clean reps on all sets.
Lighter weight, focus on time under tension. Great for finishing shoulder workouts and metabolic stress.
PRPath's ATLAS AI tracks your overhead press progress and suggests optimal weight increases. The AI accounts for the slower progression typical of pressing movements and adjusts recommendations accordingly.
Progress through these variations as you get stronger, or use them to address specific goals.
Fixed path eliminates balance requirements. Great for beginners or when training to failure safely.
Back support reduces core demands. Allows you to focus purely on shoulder development.
Rotating grip variation that targets all three delt heads. Greater range of motion than standard press.
The classic overhead press. Requires more core stability. Better for strength development.
Use leg drive to move heavier weight. Great for strength and power development. Train your shoulders with overload.
Unilateral pressing for core stability and balance. Addresses side-to-side imbalances.
Last updated: January 2026
Track your shoulder press progress, optimize your pushing volume, and let ATLAS AI guide your training. Start building impressive shoulders today.