Seated Barbell Shoulder Press
Sit on a bench with back support and hold the bar at shoulder height. Grip just outside shoulder width, brace the torso, and press straight overhead without overextending the lower back. Lower under control to chin or collarbone level and repeat.
Muscles worked
Primary
Secondary
Equipment
BarbellBench
How to do it
- Set a bench with a near-vertical backrest under the rack and the bar at shoulder height.
- Sit with the bar resting at the upper chest, hands slightly outside shoulder width.
- Brace the core and press the lower back into the pad.
- Press the bar straight up and draw the head back so the bar clears the chin.
- Lock out with the bar over the back of the head, biceps near the ears.
- Lower under control to the upper chest before the next rep.
Watch for
- Pressing the bar around the front of the face instead of straight up.
- Lower back arching off the pad to fake range.
- Wrists bending back under the load.
Breathing
Inhale and brace before the press, exhale as the bar passes the head.
Tip
Sit close enough to the upright that the bar travels in a vertical line. If you have to lean forward to clear the bar, the seat is too far back.
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