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shoulders

Seated Barbell Shoulder Press

Seated with your back supported, you press a barbell from your upper chest to overhead.

intermediatebarbellflat benchsquat rackplates

Seated Barbell Shoulder Press, start position
START
Seated Barbell Shoulder Press, end position
END
BEFORE YOU START2
  1. Set the bench upright inside the rack with the hooks at about shoulder height when seated.
  2. Load the same weight on each side and clip the plates on.
HOW TO DO IT

Get into position

  1. Sit with your back against the pad and your feet flat on the floor.
  2. Grab the bar a little wider than your shoulders with your palms facing forward.
  3. Lift the bar off the hooks and hold it at your upper chest, just under your chin.
  4. Tighten your stomach.

Check: The bar rests at your upper chest, your forearms point straight up, and your back is against the pad.

Press overhead

  1. Press the bar straight up past your face until your arms are almost straight.
  2. Stop just short of locking your elbows.

Check: The weight is directly above your head, your arms are almost straight, and your lower back has not arched.

Lower slowly

  1. Bend your elbows and lower the weight slowly to your upper chest.

Check: The bar is back at your upper chest with your forearms pointing straight up.

That is one rep. Repeat for your set. To finish, press up and move the bar back onto the hooks with straight arms.

Breathe out as you press up in about 1 second; breathe in as you lower over 2 to 3 seconds.

MUSCLES WORKED
Seated Barbell Shoulder Press: muscles worked, front view
Seated Barbell Shoulder Press: muscles worked, back view

deltstriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Arching the lower back and leaning back. Shifts the load onto the spine. Fix: Tighten your stomach and squeeze your buttocks; lower the weight if you still arch.
  • Pressing the weight forward instead of straight up. Fix: Move your head back slightly as the weight passes your face so it travels straight up.
  • Dropping the weight fast to the start. Fix: Lower over 2 to 3 seconds.
SAFETY2
  • Keep your wrists straight, knuckles pointing at the ceiling.
  • Stop if you feel pinching in the front of the shoulder.
EQUIPMENT SETTINGS
  • flat bench · backrest: upright or one notch back · seat: feet flat on the floor
  • squat rack · hooks: bar at shoulder height when seated
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

easier: dumbbell shoulder press, smith machine shoulder press

harder: standing barbell shoulder press

variants: seated behind the neck barbell shoulder press

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