Shoulders · Compound

Seated Barbell Overhead Press

A seated barbell press that builds shoulder strength and size without help from the legs.

MAIN MUSCLE
Front delts
ALSO WORKS
Side delts, Triceps, Upper chest
EQUIPMENT
Barbell, Bench
LEVEL
Intermediate
REPS
6-10
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit on an upright bench with your back against the pad and feet flat on the floor.

  2. Grip the bar just outside shoulder width and unrack it to the top of your chest.

  3. Press the bar straight up past your face until the arms are locked out over the shoulders.

  4. Lower it under control to the upper chest and repeat.

COMMON MISTAKES

  • Arching the lower back off the pad; keep the ribs down and the glutes on the seat.
  • Flaring the elbows straight out to the sides; keep them slightly in front of the bar with wrists stacked over elbows.

TIPS

  • Set the rack hooks or safeties at a height you can reach without leaning forward, or ask for a spotter on heavy sets.

QUESTIONS

Which muscles does Seated Barbell Overhead Press work?

The main muscle is Front delts. It also works Side delts, Triceps, Upper chest.

How many reps should I do?

FORGE suggests 6-10 reps for Seated Barbell Overhead Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Seated Barbell Overhead Press?

These train the same muscles: Overhead Press, Smith Machine Shoulder Press.