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- Force: Push
- Synergists: Supraspinatus, Middle and Lower Trapezius, Serratus Anterior, Lateral Deltoid, Triceps Brachii
- Target muscle: Anterior Deltoid
- Mechanics: Compound
How To Do Seated Barbell Overhead Press?
- Sit up straight on a bench.
- Holding a barbell at chest height with a pronated (overhand) grip.
- Your hands should be a little wider than shoulder-width apart.
- At the top of the movement, shrug your shoulders to raise the barbell even higher.
- Exhale as you push the barbell straight upward.
- Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
- Do not lock your elbows out.
- Move your head out of the way of the bar by rocking your body slightly forward as the bar ascends and slightly backward as the bar descends.
- Keep your back straight and head facing forward; don’t lookup.
- Contract your core to stabilize your torso.
- Keep your elbows a little forward, not directly out to the sides.
- Overhead presses are great for building functional upper-body strength.
- The seated barbell overhead press variation takes your legs out of the equation, which better isolates your shoulders and reduces your potential to cheat.
- If lifting very heavy, use a bench with back support and rack.
- The angle of the back support should be a little less than vertical.