Seated Barbell Overhead Press

Shoulders, TricepsBarbell, Bench

The seated barbell press targets the shoulders and triceps in a vertical pressing motion. Performing this on a bench minimizes torso swinging while maintaining significant axial load on the spine.

How to do it

1Sit on a bench with a vertical or slightly reclined backrest, plant your feet flat on the floor, and grab the bar with a grip slightly wider than shoulder-width.

2Unrack the barbell and lower it under control to upper chest or chin height.

3Exhale and press the bar straight up in a slight arc over your head.

4Do not lock out your elbows completely at the top—keep constant tension on your shoulders.

5Inhale and lower the bar back to the start position under control.

Common mistakes

Arching your lower back excessively, which shifts tension from the shoulders to the upper chest and overloads the spine.

Lowering the bar too deep, placing the shoulder joints in a vulnerable anatomical position.

Snapping your elbows straight at the top, taking tension off the muscles and shifting it onto the joints.

Breathing

Inhale deeply as you lower the barbell toward your chest. Exhale as you drive the weight overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.