Equipmentbarbell
Difficultyintermediate
deltsshoulders
Barbell Seated Overhead Press
The barbell seated overhead press is a compound strength exercise targeting the deltoid muscles of the shoulders. It also engages the triceps and upper back as secondary muscles. This movement is performed seated, which helps stabilize the lower body and focus the effort on the upper body. It requires proper technique and shoulder mobility to perform safely and effectively.
Step-by-Step Form & Technique
- 1.Sit on a bench with your back straight and feet flat on the ground.
- 2.Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3.Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
- 4.Press the barbell overhead by extending your arms fully.
- 5.Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
tricepsupper back
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Programs & workouts with Barbell Seated Overhead Press
- 4-Week Strength Builderprogram
- Push / Pull / Legsprogram
- Starting Strength 5×5program
- Upper / Lower 4-Dayprogram
- Push Day (Strength)workout
- Full Body Beginnerworkout
- Extended Full Body (58 min)workout
- Hybrid Push Dayworkout