Push · Regular

Seated Barbell Shoulder Press

A barbell pressed overhead from a seat with back support, the heavy shoulder builder.

Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.

Works

shoulders, triceps; also upper back

Kit

Barbell, Bench, Rack

Dose

5 to 8 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Set a bench upright in a rack with the bar at shoulder height. Sit tall, grip just outside your shoulders and unrack the bar at your collarbones.

While you move

• Keep your ribs down, back on the pad
• Bar from collarbones to overhead
• Move your face out of the way
• Lock out over your ears

Avoid

• Arching your lower back off the pad
• Pressing the bar forward instead of up
• Flaring the elbows wide at the bottom

Take care if you have trouble with your shoulders or working with your arms overhead.

Other ways

Workouts with it