How to do a Shoulder Press
The shoulder press drives a weight overhead to build the deltoids and triceps. Solid form starts at shoulder height with 90° elbows and presses straight up — not forward — to full lockout. CalmArms grades your press path and range on every rep, hands-free.
Muscles: Anterior + Lateral Deltoids · Triceps · Upper Chest
Demonstration: Dumbbell Shoulder Press
How to do it with clean form
- 1
Sit or stand tall, feet planted, weights at shoulder height with elbows around 90°.
- 2
Press straight overhead, keeping the weights stacked over your shoulders.
- 3
Reach full lockout without shrugging or arching your lower back.
- 4
Lower under control back to shoulder height before the next rep.
Common shoulder press mistakes CalmArms catches
Pressing the weight forward instead of straight up.
Arching the lower back to cheat the weight overhead.
Stopping short of lockout at the top.
Uneven arms — one side pressing higher or faster than the other.
How CalmArms grades the shoulder press
The press is a bilateral lift, so CalmArms measures left-vs-right balance alongside angle and range — an even, full-lockout press grades highest.
Variations graded
Grade your shoulder press on your next set.
Prop your phone and lift. CalmArms counts every rep and grades your form A–F, hands-free — on-device, no video uploaded.