Barbell Seated Overhead Press

Barbell Seated Overhead Press

The Barbell Seated Overhead Press is a powerful upper body exercise that targets the shoulders and triceps. By performing this exercise in a seated position, you can focus on strict form and minimize the involvement of your lower body, leading to greater shoulder activation.

How to do Barbell Seated Overhead Press

1. Set up the bench: Position a bench with back support in a squat rack and set the barbell at about shoulder height.
2. Position your hands: Sit on the bench and grasp the barbell with a grip slightly wider than shoulder-width, palms facing forward.
3. Lift the bar: Unrack the barbell and hold it at shoulder height, with your elbows pointing slightly forward.
4. Press the bar overhead: Push the barbell upwards until your arms are fully extended, making sure to keep your back pressed against the bench.
5. Lower the bar: Slowly lower the barbell back down to shoulder height, maintaining control throughout the movement.
6. Repeat: Perform the desired number of repetitions, focusing on a full range of motion.

Form Tips

• Keep your back supported: Ensure your lower back remains in contact with the bench to avoid arching and straining your spine.
• Elbow positioning: Keep your elbows slightly in front of your body as you press to engage your shoulders effectively.
• Avoid shrugging: Do not allow your shoulders to rise towards your ears; keep them down and back to protect your neck and upper traps.

Muscles Targeted

• Primary Muscles: Deltoids (Shoulders), Triceps
• Secondary Muscles: Upper Chest, Trapezius

The Barbell Seated Overhead Press is an essential exercise for building strong, well-defined shoulders and can be a key component in any upper body strength routine.