Animated GIF · Available via API
gif_boxBarbell Seated Overhead Press
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
push
Barbell Seated Overhead Press is a intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
list_alt Step-by-Step Instructions
Sit on a bench with your back straight and feet flat on the ground.
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
Press the barbell overhead by extending your arms fully.
Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
Repeat for the desired number of repetitions.
grid_view More Shoulders Exercises
warning Common Mistakes
Pressing in Front of the Face Instead of Over the Head
Stopping the bar at forehead level and pressing it slightly forward places the shoulder in a less stable position and reduces the overhead lockout stimulus. Press the bar in a straight vertical line and actively push your head through at the top so the bar ends directly over your ears.
Excessive Lower-Back Arch
Leaning back heavily to compensate for limited shoulder mobility converts the press into a partial incline press and compresses the lumbar spine. Brace the core, tuck the pelvis slightly, and work on thoracic mobility if reaching full overhead range is difficult.
Gripping Too Wide
A grip wider than just outside shoulder-width limits the bar's upward travel and reduces deltoid activation at the top. Use a grip that allows the forearms to be perpendicular to the floor at the start position for optimal pressing mechanics.
shuffle Variations & Progressions
Standing Overhead Press
Pressing from a standing position engages the core, glutes, and legs as stabilisers, building full-body pressing strength and translating better to athletic movements. The more demanding and functional version of the overhead press.
Push Press
A slight dip and drive from the legs helps initiate the bar past the sticking point, allowing heavier loads to be used overhead. Builds power and is a key exercise in Olympic weightlifting.
Behind-the-Neck Press
Bar lowered behind the head to the upper traps, which increases anterior deltoid recruitment but places significant strain on the shoulder joint. Only appropriate for lifters with excellent shoulder mobility.
Z-Press
Performed seated on the floor with legs straight out, eliminating any back support and demanding extraordinary core stability and hip mobility. One of the most honest tests of strict overhead pressing ability.
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