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Exercise 0091 · REF kTbSH9h

Barbell Seated Overhead Press exercise animation

Barbell Seated Overhead Press

Category
Shoulders
Equipment
Barbell
Target
Delts

Pressing from a seated position takes the legs out of the equation, so the shoulders and triceps have to do all the work without any help from leg drive. That makes it a more isolated — and usually more honest — test of shoulder pressing strength than a standing press. The seat also removes the temptation to lean back and turn the press into something closer to an incline bench.

How to Do the Barbell Seated Overhead Press

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
  4. Press the barbell overhead by extending your arms fully.
  5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Seated Overhead Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell Seated Overhead Press work?
The Barbell Seated Overhead Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Barbell Seated Overhead Press?
The Barbell Seated Overhead Press is done with a barbell.
What's a good alternative to the Barbell Seated Overhead Press?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.