Barbell Seated Overhead Press

Barbell Seated Overhead Press


This exercise involves sitting on a bench and lifting a barbell overhead, using your shoulders and arms to push the weight up. It is a great way to build upper body strength and improve shoulder mobility.

Muscle Group

Equipment Required

Barbell Seated Overhead Press Instructions

  1. Start by sitting on a bench with your feet flat on the ground and your back straight.
  2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell up to shoulder height, keeping your elbows bent and close to your body.
  4. Press the barbell up and overhead, extending your arms fully.
  5. Lower the barbell back down to shoulder height, keeping your elbows close to your body.
  6. Repeat for the desired number of repetitions.

Barbell Seated Overhead Press Form & Visual

Barbell Seated Overhead Press

Barbell Seated Overhead Press Benefits

  • Targets multiple muscle groups including shoulders, triceps, and upper back
  • Improves overall upper body strength and stability
  • Helps to improve posture and reduce risk of injury
  • Can be easily modified to increase or decrease difficulty
  • Can be performed with a variety of equipment, including dumbbells and kettlebells

Barbell Seated Overhead Press Muscles Worked

  • Deltoids
  • Triceps
  • Trapezius
  • Rotator Cuff
  • Core muscles for stabilization

Barbell Seated Overhead Press Variations & Alternatives

  • Dumbbell Seated Overhead Press
  • Standing Barbell Overhead Press
  • Standing Dumbbell Overhead Press
  • Single Arm Dumbbell Overhead Press
  • Push Press
  • Push Jerk