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Shoulders · Barbell · Intermediate

How to do Barbell Seated Overhead Press

The barbell seated overhead press is a compound strength exercise targeting the deltoid muscles of the shoulders. It also engages the triceps and upper back as secondary muscles. This movement is performed seated, which helps stabilize the lower body and focus the effort on the upper body. It requires proper technique and shoulder mobility to perform safely and effectively.

Barbell Seated Overhead Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Barbell
Level
Intermediate
Category
Shoulders

How to do Barbell Seated Overhead Press, step by step

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
  4. Press the barbell overhead by extending your arms fully.
  5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Barbell Seated Overhead Press →

Muscles worked

Barbell Seated Overhead Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Barbell Seated Overhead Press in SPLYT

Barbell Seated Overhead Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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