Barbell Seated Overhead Press
Barbell Seated Overhead Press
The barbell seated overhead press is a powerful compound exercise that primarily targets the shoulder muscles while also engaging the triceps and upper chest. This movement is essential for building upper body strength and enhancing shoulder development.
How to do Barbell Seated Overhead Press
Start Position: Sit on a bench with a back support, and ensure your feet are flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart, and position it at shoulder level with your palms facing forward.
Press the Bar Up: Engage your core and press the barbell overhead by extending your arms fully. As you press, keep the bar in line with the center of your body, slightly moving your head back to clear the path.
Lockout and Pause: At the top of the movement, your arms should be fully extended, with the bar directly above your head. Hold this position for a brief moment, maintaining control.
Controlled Lowering: Slowly lower the barbell back to the starting position at shoulder level, keeping your core tight and your movements controlled.
Repeat: Perform the desired number of repetitions, focusing on smooth, controlled movements throughout the exercise.
Form Tips
Keep Your Core Engaged: Maintain a tight core to stabilize your torso and prevent your lower back from arching excessively.
Elbow Position: Keep your elbows slightly forward rather than flaring them out to the sides. This helps protect your shoulders and maintain proper form.
Breathing Technique: Inhale as you lower the bar and exhale as you press it overhead. Proper breathing helps maintain stability and power during the lift.
Avoid Overextending: Don’t lock your elbows too forcefully at the top to avoid unnecessary stress on the joints.
Targeted Muscles
- Primary Muscles: Deltoids (shoulders), triceps.
- Secondary Muscles: Upper pectorals (chest), trapezius.
The barbell seated overhead press is a foundational exercise for anyone looking to build stronger and more defined shoulders. It’s a key movement for enhancing overall upper body strength and improving shoulder stability.
