Shoulders
Seated Barbell Overhead Press
The Seated Barbell Overhead Press is a strength exercise with a barbell for your shoulders. Share of the load in the Zulta muscle model: front delts 33%, side delts 17% and triceps (lateral head) 11%.
How to do it
- Set an upright bench inside a rack and place the bar on the hooks just above shoulder height when seated.
- Sit with your back against the pad, feet flat, and grip the bar just outside shoulder-width.
- Unrack the bar and hold it in front of your shoulders with the forearms vertical.
- Press the bar straight up until the arms are straight overhead.
- Lower it under control to the top of your chest.
Tips
- Move the head back slightly as the bar passes the face, then bring it back under the bar.
- Keep the glutes on the seat and the upper back against the pad.
Common mistakes
- Sliding the hips forward to lean back.
- Bouncing the bar off the chest.
- Pressing the bar in front of the face instead of over the head.
Muscles worked by the Seated Barbell Overhead Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Seated removes most of the trunk demand. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Seated Barbell Overhead Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Band Shoulder Press
- Seated Dumbbell Overhead Press
- Machine Overhead Press Seated
- Machine Shoulder Press
Similar exercises
Frequently asked questions
What muscles does the Seated Barbell Overhead Press work?
Mainly the front delts. The side delts, triceps (lateral head), triceps (long head) and triceps (medial head) assist.
Is the Seated Barbell Overhead Press good for beginners?
The Seated Barbell Overhead Press is rated intermediate. If you are new, learn the Band Shoulder Press first and build up from there.
What is a good alternative to the Seated Barbell Overhead Press?
For example the Barbell Z Press, Band Shoulder Press and Machine Overhead Press Seated. They train mostly the same muscles, some with different equipment.
How do you make the Seated Barbell Overhead Press harder?
Add weight or reps, or move on to the Barbell Z Press and Z Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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