Shoulders · Barbell
Shoulder Press
The shoulder press is a barbell movement in which the lifter presses a bar from the front of the shoulders to overhead until the arms are locked out, also known as the overhead press.
Also called Overhead Press. orcatrain matches these names when you search the movement catalogue.
How is the shoulder press performed?
The bar begins racked across the front deltoids at roughly collarbone height with the hands just outside shoulder width. The lifter presses it vertically, moving the head back slightly so the bar can pass the face, then finishes with the bar over the middle of the foot and the arms locked out. The bar is lowered under control back to the shoulders. Performed strictly, the legs contribute nothing — the press is driven entirely by the shoulders and arms.
What does the shoulder press train?
The shoulder press is the reference measure of vertical pressing strength, training the front and side deltoids and the triceps, with the trunk working hard to keep a heavy load stable overhead. It is the movement that most directly exposes overhead strength, since unlike the bench press there is no bench to brace against.
How does orcatrain score the shoulder press?
Shoulder press is scored on its own as an orcatrain strength score, computed with the DOTS coefficient applied to your estimated one-rep max for the movement. It is not one of the three lifts summed into the headline total — that total is the squat, bench press and deadlift, which is what the DOTS coefficient is defined on.
Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.
Track your progress on Shoulder Press.
Movement names and groupings come from Strength Level, where you can also see their strength standards for this movement. DOTS is computed by orcatrain itself.