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Exercise Profile
  • Target Muscle Group
    Shoulders
  • Exercise TypeStrength
  • Equipment RequiredTrap Bar
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Traps, Triceps
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

Trap Bar Shoulder Press Overview

The trap bar overhead press is a variation of the barbell overhead press and is an exercise used to target the muscles of the shoulders. You will also indirectly target the muscles of the triceps and traps when performing the trap bar overhead press.

One would use the trap bar overhead press instead of the barbell variation if they are experiencing joint pain in the shoulder which can be exacerbated when using a pronated grip on the bar. The neutral grip, as seen used in the trap bar overhead press, can help to alleviate some of that tension.

Trap Bar Shoulder Press Instructions

  1. Adjust the barbell to just below shoulder height then load the desired weight onto the bar.
  2. Step inside the trap bar, assume a shoulder width stance, and place your hands outside of shoulder width on the handles with a neutral grip.
  3. Unrack the bar, take two steps back, inhale, brace, and press the bar to lockout overhead.
  4. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest.
  5. Repeat for the desired number of repetitions.

Trap Bar Shoulder Press Tips

  1. Reach tall at the top and don’t worry about keeping the shoulders packed down and back.
  2. Allow the elbows to rotate and point outward at the top of the movement but tuck them tight to the ribcage at the bottom.
  3. Keep momentum out of the movement and don’t add any additional leg drive by flexing and extending the knees.
  4. Squeeze your glutes and brace your abs as you press. You shouldn’t be leaning back excessively as you press.
  5. Imagine you’re trying to look out a window at the top, your ears should be in line with your biceps.
  6. If your shoulders are bothering you during the movement, consider experimenting with a wider grip or utilizing some of the vertical pressing progressions listed on the site.
  7. You can use a staggered stance to prevent the lower back from arching excessively but if you still can’t control the anterior core then consider using a half kneeling regression.
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