Seated Barbell Overhead Press

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Exercise Details:

  1. Force: Push
  2. Synergists: Supraspinatus, Middle and Lower Trapezius, Serratus Anterior, Lateral Deltoid, Triceps Brachii
  3. Target muscle: Anterior Deltoid
  4. Mechanics: Compound

How To Do Seated Barbell Overhead Press?

  1. Sit up straight on a bench.
  2. Holding a barbell at chest height with a pronated (overhand) grip.
  3. Your hands should be a little wider than shoulder-width apart.
Seated Barbell Overhead Press


  1. At the top of the movement, shrug your shoulders to raise the barbell even higher.
  2. Exhale as you push the barbell straight upward.
  3. Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
  4. Repeat.

Some Tips:

  1. Do not lock your elbows out.
  2. 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.
  3. Keep your back straight and head facing forward; don’t lookup.
  4. Contract your core to stabilize your torso.
  5. Keep your elbows a little forward, not directly out to the sides.
  6. Overhead presses are great for building functional upper-body strength.
  7. The seated barbell overhead press variation takes your legs out of the equation, which better isolates your shoulders and reduces your potential to cheat.
  8. If lifting very heavy, use a bench with back support and rack.
  9. The angle of the back support should be a little less than vertical.

How To Do Seated Barbell Overhead Press Video:

Seated Barbell Overhead Press
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