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Home » Exercise Guides » Shoulders

Seated Barbell Overhead Press: Build Strong Shoulders & Arms

How to do the seated barbell overhead press

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:19 AM EDT

Ask Question?

The seated barbell overhead press is a compound exercise which builds muscle and strength in the anterior and lateral shoulder muscle heads. Now, this exercise may not be suitable for everyone, especially if you have shoulder issues and a lack of mobility, but it’s a popular mass builder used for maximum deltoid development.

By using a barbell you can overload the deltoids to maximum levels which promote more hypertrophy. Beginners should practice proper form and progress very slowly before training heavy with this exercise. But, for people unable to use a barbell; dumbbells are a great alternative.

So, next time you train shoulders, make sure to implement the seated barbell overhead press.

Seated Barbell Overhead Press Details
Basic Information
Body Part
Shoulders
Primary Muscles
Deltoids, Pectoralis major, Serratus Anterior, Trapezius, Triceps brachii
Secondary Muscles
Rotator Cuff Muscles
Equipment
Barbell, Weight Plates, Adjustable Bench Or Squat Rack, Weightlifting Belt, Wrist Wraps, Lifting Shoes.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance12-15
Power1-5
Muscular endurance12-15
Stability core6-10
Flexibility mobility8-12
Similar Exercises
  • Hammer-Grip Dumbbell Bench Press: Build Chest & Arm Strength
  • Side Jackknife: Target Obliques & Core for Stronger Abs
  • Build Back Strength with One-Arm Lat Pull-Downs for Lats
  • Knee Push-Up: Strengthen Your Chest and Core Effectively

Exercise Instructions

  1. Sit down on the seat and grip the bar overhead at a comfortable position with hands slightly wider than a shoulder-width distance apart. Keep your torso upright and core tight.
  2. Then, unrack the barbell and slowly lower it down to chin level with elbows just slightly tucked in. Inhale during this portion of the exercise.
  3. Now, press the barbell back up but don’t lock out your elbows. Exhale during this portion of the exercise.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • You can also do the overhead press using dumbbells.
  • The standing overhead press is a great alternative to the seated barbell overhead press.
  • If you don’t have a seated press stand, you can use a fixed barbell and perform the movement on a padded seat.
  • Keep the barbell movement in a straight line as close to your body as possible. This ensures you can perform the exercise for optimal effectiveness.
  • Keep your core tight during the movement for optimal stabilization.
  • The seated barbell overhead press targets the anterior shoulders mostly but it also works the lateral muscle secondarily.

Watch: How to do the seated barbell overhead press

Interested in measuring your progress? Check out our strength standards for Seated Shoulder Press, Shoulder Press.

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Categories: Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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