Exercise guide · Shoulders & Traps

Barbell Seated Overhead Press

The seated barbell overhead press targets the shoulders and triceps with less lower-back demand than standing. A bench with back support keeps your torso fixed so you can focus on pressing overhead.

Targets: Front delts
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Seated Overhead Press

Set an upright or slightly inclined bench under a barbell in a rack at upper-chest height.
Grip the bar slightly wider than shoulders, sit with feet flat on the floor, and unrack to rest the bar on your upper chest.
Pin your shoulder blades back and down against the pad; brace your core.
Press the bar straight up, ducking your head slightly as the bar passes, until arms lock out overhead.
Lower with control to the starting position on your upper chest without bouncing off your sternum.
Keep your hips and lower back pressed into the pad throughout.

Form cues

Back stays flat against the pad.
Drive through your palms straight up.
Head moves out of the bar's path, then back under at the top.
Control every inch on the way down.

Common mistakes

Leaning forward off the pad to cheat reps.
Bar path drifting forward.
Feet lifting off the floor.
Bouncing the bar off the chest at the bottom.

Muscles worked

Primary

Front delts

Secondary

Side delts and Triceps

Safety: Adjust the bench so the bar clears your face on the way up. Use rack safeties when working close to failure.

Alternatives

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