Perform a vertical press from a seated position using a barbell to work the shoulder (deltoid) muscles, with the triceps assisting. Maintain an upright torso while moving the bar overhead.
How to do the Seated Overhead Press (Barbell)#
- Sit tall on a military bench with your feet flat and the loaded bar set on the rack behind your head; grip the bar about shoulder-width apart.
- Lift the bar out of the rack and steady it near the front of your shoulders.
- Drive the bar straight up until your arms are nearly extended overhead.
- Lower the bar in a controlled manner to the upper-chest region.
- Breathe consistently—inhale as you lower and exhale as you press—and repeat for the desired reps.
Muscles worked#
- Primary: Front delts, Side delts
- Secondary: Triceps, Traps, Upper back
Common mistakes#
- Using a grip much wider or narrower than shoulder-width.
- Allowing the bar to move forward instead of pressing in a vertical path.
- Dropping the bar quickly on the descent rather than controlling it.
