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Seated Barbell Press

Seated Barbell Press
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Traps, Triceps

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Shoulders 

Seated Barbell Shoulder Press Overview

The seated shoulder press with a barbell is a variation on the overhead press. It's used to strengthen and build muscle and shoulder strength.

Vertical presses, such as the seated shoulder press with a barbell, are basic movements to train and should be included in your exercise routines. You can experiment with different variations until you find the most comfortable one, and then continue working on it. 

You can include the seated shoulder press with your shoulder exercises, push workouts, and full-body workouts.

How To Do It?

  1. Sit on a bench with a barbell in your hands, palms facing forward.
  2. From here, press the barbell up above your head, extending your arms fully.
  3. Return to the starting position and repeat for the desired number of repetitions.

    Tips for Seated Barbell Shoulder Press

    1. At the top, reach high, and don't be afraid to keep your shoulders and back down.
    2. Allow your elbows to turn and point outward at the top of the movement, but keep them tucked into your ribcage at the bottom.
    3. You can control the bar by rolling your wrists in extension. Instead, think about "rolling your knuckles towards the ceiling."
    4. Press down on your abs, but don't lean back too much.
    5. Imagine that you are trying to see out the top of a window. Your ears should align with your biceps.
    6. Try a wider grip or one of the vertical pressing techniques listed on the site if your shoulders are bothering you during the movement.

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