Klokov Press
Primary
Shoulders
Secondary
Triceps, Traps, Upper back
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Klokov Press is a compound pushing movement that primarily targets your shoulders. Use for advanced shoulder development and mobility work.
Everything You Need to Know About the Klokov Press
The Klokov Press is a advanced exercise exercise that targets your Side shoulders (lateral deltoid) and Front shoulders (anterior deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced shoulder development and mobility work. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters and Olympic weightlifters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Klokov Press
Primary
Secondary
Stabilizers
Klokov Press form guide
- 1
Position a barbell behind your neck with a very wide snatch grip.
- 2
Stand with feet shoulder-width apart and core braced.
- 3
Press the barbell straight up from behind your neck.
- 4
Lock out the bar overhead with arms fully extended.
- 5
Lower the bar back down behind your neck with control.
- 6
Keep your head neutral, looking straight ahead throughout.
What are the best tips for the Klokov Press?
Named after Olympic weightlifter Dmitry Klokov.
The wide grip significantly increases lateral delt activation.
Requires excellent shoulder mobility before attempting.
Start with an empty bar to learn the movement pattern.
What are common Klokov Press mistakes to avoid?
Using a grip that is too narrow, reducing effectiveness.
A poor grip during the Klokov Press limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Pressing the bar forward instead of straight up.
During any pressing movement like the Klokov Press, this mistake reduces how effectively your Side shoulders (lateral deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Side shoulders (lateral deltoid) driving the movement, something is off.
Not having sufficient shoulder mobility for the movement.
Without proper shoulder positioning during the Klokov Press, your Side shoulders (lateral deltoid) can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Using too much weight before mastering proper form.
Loading more weight than you can control on the Klokov Press forces compensatory movement patterns that bypass your Side shoulders (lateral deltoid). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Is the Klokov Press right for you?
Advanced lifters and Olympic weightlifters.
How to Program the Klokov Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 2min.
What are good alternatives to the Klokov Press?
Other Variations
- Seated Klokov Press
- Klokov Press Behind Neck Push Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Klokov Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Must have excellent shoulder mobility before attempting.
- Start with very light weight or empty barbell.
- Avoid if you have any history of shoulder impingement.