Wide Grip Barbell Shoulder Press
Also known as: wide grip military press
In SetGrip: Barbell Shoulder Press (Wide Grip)
- Secondary muscles
- Triceps, Upper Back
- Body part
- Shoulders
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Moving your hands well outside shoulder width shortens the stroke and puts your upper arms into more abduction, which biases the side delts but gives the triceps less leverage at lockout. The bar also sits lower against your chest at the start, so drive is harder to generate. Run it as a second press with moderate weight, not top-end strength work.
How to do the Wide Grip Barbell Shoulder Press
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Tip: Take a breath and brace before unracking, then press up and slightly back so the bar ends over the middle of the foot.
Muscles worked
Primary
Delts · Shoulders
The front and side delts drive the weight off the shoulders and should carry the load all the way to lockout; the burn builds across the whole shoulder cap.
Secondary
- Triceps — The triceps take over in the top half to lock the elbows, and a weak lockout usually means they need direct work.
- Upper Back
Common mistakes
- Leaning back into an incline — if the lower back arches hard, the chest is doing the work; squeeze the glutes, brace the abs and keep the ribs down.
- Pressing around the head — the bar should travel straight up, so pull the chin back to let it pass, then push the head through at the top.
- Stopping short of lockout — finish with the arms straight and the bar stacked over the shoulders and hips, shoulders shrugged slightly up at the top.
- Elbows drifting behind the bar — keep the elbows slightly in front of the bar at the bottom, with the wrists stacked straight above them.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Overhead presses go first in a shoulder session or second after bench in a push day. Superset them with a pulldown or pull-up for a vertical push and pull pair.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Wide Grip Barbell Shoulder Press work?
The Wide Grip Barbell Shoulder Press primarily works the delts. It also involves the triceps and upper back, which assist the movement and stabilise the joints.
Is the Wide Grip Barbell Shoulder Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Wide Grip Barbell Shoulder Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Wide Grip Barbell Shoulder Press?
If you cannot do the Wide Grip Barbell Shoulder Press, try the Standing Dumbbell Shoulder Press, the Double Kettlebell Shoulder Press or the Seated Double Kettlebell Shoulder Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Wide Grip Barbell Shoulder Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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