Shoulders · Stick
Stick Standing Shoulder Press
How to do the stick standing shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Hold a stick across the front of your shoulders with an even grip just wider than shoulder width. Brace your core, then press the stick straight overhead until your arms lock out. Lower it back to the front of your shoulders under control and repeat.
- 1Front and side delts driving the stick overhead
- 2Triceps finishing the lockout at the top
- 3Core braced and ribs pulled down for a stable base
Common mistakes
- Overarching the lower back to cheat the press
- Letting the stick drift forward instead of straight up
- Shrugging the shoulders up toward the ears
Muscles worked
The stick standing shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the stick standing shoulder press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.