Barbell Seated Overhead Press
Build strong, sculpted shoulders with the Barbell Seated Overhead Press. This compound movement targets your deltoids and triceps for upper body strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Seated Overhead Press
Barbell Standing Bradford Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Bradford Rocky Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Behind Head Military Press
Shoulders · Deltoid Anterior · Barbell
Kettlebell Seated Two Arm Military Press
Shoulders · Deltoid Anterior · Kettlebell
Description
A strength training exercise where you sit on a bench with back support, hold a barbell at shoulder level and then raise it overhead.
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How to do Barbell Seated Overhead Press
- 01Setup
Sit on an upright bench with back support, ensuring your feet are flat on the floor for stability. Position yourself so the barbell is directly above your upper chest or shoulder level when racked.
- 02Setup
Grip the barbell slightly wider than shoulder-width with an overhand grip, allowing your forearms to be vertical when the bar is at your shoulders. Ensure your wrists are stacked directly over your elbows.
- 03
Unrack the barbell, holding it at your upper chest or shoulder level, and brace your core tightly. Take a deep breath in before initiating the press.
- 04
Exhale as you press the barbell straight overhead, driving it upwards until your arms are fully extended but not locked out. Your head should move slightly forward as the bar clears your face.
- 05
Inhale as you slowly and controlledly lower the barbell back to the starting position at your upper chest, maintaining tension in your shoulders throughout the descent.
Tips
- Keep your core braced and lower back pressed against the bench throughout the movement to prevent excessive arching and protect your spine.
- Drive the weight with intention, but maintain control; avoid using momentum or bouncing the barbell off your collarbones.
- At the top of the movement, ensure your biceps are roughly in line with your ears, indicating a full and effective overhead lockout.
- Adjust your grip width so that at the bottom of the movement, your forearms are perpendicular to the floor, optimizing leverage and reducing wrist strain.
Common mistakes
- Arching the lower back excessively: Fix this by actively engaging your core and glutes to maintain a stable, neutral spine against the bench.
- Not pressing the bar directly overhead: Fix this by focusing on a straight vertical path for the barbell, allowing your head to slightly move forward as the bar passes your face.
- Dropping the elbows too far back in the bottom position: Fix this by keeping your elbows slightly forward and directly under the bar to maintain tension and protect your shoulder joints.
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Get Ellim — FreeQuestions
What muscles does Barbell Seated Overhead Press work?
Barbell Seated Overhead Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Barbell Seated Overhead Press good for beginners?
Barbell Seated Overhead Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Seated Overhead Press?
You need Barbell to perform Barbell Seated Overhead Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Seated Overhead Press?
Keep your core braced and lower back pressed against the bench throughout the movement to prevent excessive arching and protect your spine. Drive the weight with intention, but maintain control; avoid using momentum or bouncing the barbell off your collarbones. At the top of the movement, ensure your biceps are roughly in line with your ears, indicating a full and effective overhead lockout. Adjust your grip width so that at the bottom of the movement, your forearms are perpendicular to the floor, optimizing leverage and reducing wrist strain.
What are common mistakes when doing Barbell Seated Overhead Press?
Arching the lower back excessively: Fix this by actively engaging your core and glutes to maintain a stable, neutral spine against the bench. Not pressing the bar directly overhead: Fix this by focusing on a straight vertical path for the barbell, allowing your head to slightly move forward as the bar passes your face. Dropping the elbows too far back in the bottom position: Fix this by keeping your elbows slightly forward and directly under the bar to maintain tension and protect your shoulder joints.
Related exercises
Barbell Standing Wide Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Shoulders Press
Shoulders · Deltoid Anterior · Barbell
Standing Behind Neck Press
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Dumbbell Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store