Barbell Seated Overhead Press

How to do it

1. Load the bar evenly on both sides and secure it with collars before you lift.
2. Sit tall with your back supported and both feet flat on the floor.
3. Set your ribs down and squeeze your glutes before you press overhead.
4. Set your grip just outside shoulder-width with the load at shoulder height.
5. Press the load straight overhead, moving your head back slightly to clear the path.
6. Once the load passes your forehead, move your head back through and finish overhead.
7. Lower under control back to shoulder height.

Coaching cues

• Sitting takes the legs out of it — keep your torso still and let the target muscle work.
• Finish with the weight stacked over the middle of your foot, not out in front.
• Finish with the load stacked over the middle of your foot.
• Squeeze your glutes to stop your lower back from arching.
• Keep your forearms vertical throughout the press.

Watch out for

• Rocking the torso to start the rep.

  This takes work off the target muscle and reduces what you get from the set.

  Instead Keep your back against the pad and move only the working joint.

• Arching the lower back to get the weight up.

  This takes work off the target muscle and reduces what you get from the set.

  Instead Brace your midsection and stop the rep where your position holds.

• Arching the lower back to press the load up.

  Arching turns a shoulder press into a decline press and takes tension off your shoulders.

  Instead Squeeze your glutes and keep your ribs pulled down.

• Pressing the load forward instead of straight up.

  A forward press is a weaker, longer path and stresses your shoulders more.

  Instead Move your head back to let the load travel in a straight line over your shoulders.

• Stopping short of a full overhead lockout.

  Without full lockout you miss the top of the press and the strength it builds.

  Instead Finish each rep with your elbows locked and the load over your ears.

The detail

Tempo

Press with intent and lower under control for about two counts.

Breathing

Breathe in and brace at shoulder height, press, then exhale at the top.

Range of motion

Lower to shoulder height and press to a full overhead lockout each rep. Take the front deltoids through its full working range each rep.

Setting up

Load the bar evenly on both sides and secure it with collars before you lift.

If you are new to it

Use a lighter load and press one arm at a time if bracing is difficult.

Once it is easy

Pause at shoulder height to remove momentum between reps.

Safety

• Reduce the load if you lose control of the movement.
• Stop the set if you feel sharp pain.
• Use a spotter or set safety pins when the load is heavy on this overhead press, so you can bail a failed rep safely.

Alternatives

• Seated Dumbbell Shoulder Press Dumbbell · Substitute