Seated Barbell Overhead Press

How to Perform the Seated Barbell Overhead Press

Set up an adjustable bench in an upright position (approximately 85-90 degrees) inside a squat rack with the barbell at shoulder height.
Sit on the bench with your back firmly against the pad and your feet flat on the floor.
Unrack the barbell with an overhand grip slightly wider than shoulder-width, bringing it to the front of your shoulders.
Brace your core, squeeze your glutes, and press the barbell straight up overhead by extending your arms.
At the top, lock out your elbows with the barbell directly over your head, keeping your head in a neutral position.
Lower the barbell slowly back to the starting position at the front of your shoulders under control.
Repeat for the desired number of repetitions, re-racking the barbell safely upon completing the set.

Arching the lower back excessively

Keep your core braced and back flat against the bench pad to protect your lumbar spine.

Pressing the bar forward instead of straight up

Focus on pressing the bar in a vertical path directly overhead, moving your head slightly back to allow the bar to pass.

Flaring the elbows out to 90 degrees

Keep your elbows at roughly a 45-degree angle to your torso to reduce shoulder joint stress.

✓Builds significant overhead pressing strength and shoulder mass.
✓The seated position isolates the shoulders more by reducing momentum and leg drive.
✓Translates directly to improved performance in sports requiring overhead pushing.

●Grip the bar firmly and squeeze it hard to activate your rotator cuff and improve stability.
●Take a deep breath and brace your core before each rep to create intra-abdominal pressure.
●Start with a lighter weight to master the bar path before progressing to heavier loads.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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