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Barbell Seated Overhead Press

How to do it step by step, and the muscles it works.

Body part
Shoulders
Equipment
Barbell
Type
Compound
  1. Barbell Seated Overhead Press, position 1 of 2Position 1 of 2
  2. Barbell Seated Overhead Press, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Set an upright bench in a rack with the hooks high enough that you can unrack the bar seated with almost straight arms.
  2. Sit with your back against the pad, grip the bar just outside your shoulders, unrack it and lower it to your upper chest.
  3. Press the bar straight up to locked arms, tilting your head back slightly so it clears your chin.
  4. Lower it to your upper chest under control, keeping your back against the pad without arching.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Seated Military Press · Seated Barbell Shoulder Press · Seated Barbell Overhead Press · Seated Overhead Press (Barbell)

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