Seated Barbell Press

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Seated Barbell Press

Exercise Description

Main Target Muscles

Shoulder

Secondary Target Muscles

Traps, Triceps

Workout Type

Strength 

Gym Gear

Barbell 

Fitness Level

Beginner

Compound/Isolated 

Compound

Power Move 

Push

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. Standing, adjust the barbell just below your shoulder height. Then, load the desired weight onto it.
  2. In an upright position, place an adjustable bench under the bar.
  3. Place your back on the bench, and use a pronated grip to unrack the bar.
  4. Breathe in, brace your neck, and tuck your chin. Next, lower the bar until it reaches the top of the chest.
  5. Inhale, and then press the button to lockout.
  6. Continue repeating until you reach the desired number of reps.

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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