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EZ-Bar Shoulder Press
An overhead press with an EZ-bar targeting shoulders and triceps to build upper body strength and size; angled grip eases wrist strain compared to straight bars.
About Exercise
Equipment
EZ Bar, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Chest, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Triceps
8/10Lateral Head, Long Head, Medial Head
Traps
5/10Upper Traps
Chest
4/10Upper Chest
Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Grip EZ-bar overhand at angled sections slightly wider than shoulders, raise to shoulder height with elbows forward and wrists neutral.
- Exhale and press bar straight overhead, extending arms fully without locking elbows.
- Briefly hold at top with shoulders stable.
- Inhale and lower bar controlled to shoulder height.
- Keep elbows tucked and core engaged throughout.
- Repeat for reps, maintaining straight back.
Coaching Tips
Form Cues
- Drive through shoulders
- Keep core tight
- Elbows forward
- Wrist neutral
- No back arch
Breathing
Inhale during lowering phase, exhale forcefully during press while bracing core.
Tempo
3-1-1
Range of Motion
Lower to shoulders with elbows at 90 degrees; press to full arm extension overhead without arching back.
Safety
Safety Notes
- Warm up shoulders with rotations
- Start with light weight
- Avoid if acute shoulder pain
- Use collar on plates
Spotting
Spotter assists by supporting elbows during press; use power rack safeties for heavy sets.
Common Mistakes
- Flaring elbows wide
- Using momentum to jerk bar
- Arching lower back
- Locking elbows at top
When to Avoid
- shoulder impingement
- wrist instability
- lower back issues
Flexibility Needed
- shoulder flexion to 160 degrees
- wrist extension neutral
Build Up First
- basic overhead pressing form
- core bracing competency
Also known as
EZ Bar Overhead Press, Seated EZ Bar Press, Standing EZ Bar Press
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