Seated Barbell Shoulder Press

Overview

The seated barbell shoulder press is a compound exercise that targets the muscles of the shoulders, triceps, and upper body. It involves pressing a barbell overhead while seated on a bench or chair. As a fundamental movement, it is frequently used in strength, power, and hypertrophy training.

How to do Perform Seated Barbell Shoulder Press

1. Sit upright on a flat bench, keeping feet flat and planted slightly wider than hip-width.

2. Set the barbell at shoulder height on a rack and grip it slightly wider than shoulder-width.

3. Unrack the bar and bring it to shoulder level with elbows slightly in front of the bar.

4. Engage your core and glutes to maintain balance without a backrest.

5. Press the bar overhead, extending your arms without leaning backward.

6. Lower the bar under control back to your upper chest or shoulder line.

Tips for Proper Form

• Sit tall and engage your core to prevent arching your lower back.

• Grip the floor with your feet to create a stable seated base.

• Keep your ribcage down to avoid excessive spinal extension.

• Drive the bar in a straight path, slightly behind your head at the top.

• Exhale as you press and inhale as you lower the bar.

Common Mistakes

• Leaning too far back, turning the press into an incline chest press.

• Using too much weight, which compromises form without the support.

• Letting the elbows flare out, which strains the shoulder joints.

• Losing core engagement, causing instability and poor posture.

• Bouncing the bar off the chest, rather than controlling the descent.

Benefits of the Seated Barbell Shoulder Press

1. Builds Shoulder Strength: This press targets all three deltoid heads, with emphasis on the anterior and medial heads.

2. Improves Overhead Stability: Strengthens the muscles involved in overhead movements, boosting control and posture.

3. Minimizes Lower Body Compensation: The seated position reduces lower body involvement, focusing on upper-body pressing.

4. Promotes Muscle Growth: It’s a compound lift effective for hypertrophy in the shoulders and triceps.

5. Supports Athletic Performance: Improves pressing power useful in sports like football, swimming, and combat training.

6. Enhances Shoulder Balance: Helps develop symmetry and reduces strength imbalances in the upper body.

7. Improves Lockout Strength: Strengthens the final phase of any pressing movement, useful for bench pressing.

How to Incorporate Into Your Routine

1. For Beginners: Start with 2–3 sets of 6–8 reps using a lighter barbell to master control and technique.
2. For Hypertrophy: Perform 3–4 sets of 8–12 reps with moderate to heavy weight, focusing on time under tension.
3. For Strength: Use 4–5 sets of 4–6 reps at a heavier load, resting 2–3 minutes between sets.
4. For Functional Training: Pair with pulling movements (like rows) in supersets to train push-pull balance.
5. For Circuit Training: Perform 8–10 reps as part of an upper-body strength circuit, minimizing rest.
6. For General Fitness: Include 2–3 sets of 10 reps once per week to maintain shoulder strength.
7. For Athletic Power: Combine with explosive movements like push presses or landmine presses for performance.

Muscles Worked

Frequently Asked Questions