Seated Barbell Overhead Press Guide | Shoulder Strength
Master the seated barbell overhead press with our step-by-step guide to building shoulder and tricep strength with proper form.
How to Perform
- Position a weight bench with back support inside a power rack and set the barbell to shoulder height.
- Sit firmly against the backrest and grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the bar and hold it at upper-chest level with your elbows tucked slightly forward.
- Press the bar vertically toward the ceiling until your arms are fully extended but not locked out.
- Exhale as you reach the top of the movement and ensure your head is slightly forward so the bar is over your midline.
- Lower the barbell under control back to the starting position at your upper chest.
- Maintain a tight core and keep your feet planted firmly on the floor throughout the entire set.
Common Mistakes
- Arching the lower back excessively away from the bench backrest.
- Flaring the elbows out to the sides rather than keeping them slightly tucked.
- Using a grip that is too wide, which limits the range of motion and stresses the joints.
- Bouncing the bar off the chest to create momentum for the next rep.
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Triceps
- Upper Chest
- Trapezius
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders