Seated Overhead Press (Barbell)

An overhead pressing movement performed while seated, providing core stability and emphasizing shoulder and tricep strength.

Instructions

1. Sit on an upright bench with back support, feet flat on the floor or footrest.
2. Position a barbell at shoulder height across your anterior deltoids with a pronated grip.
3. Keep your elbows slightly forward and your grip slightly wider than shoulder width.
4. Brace your core and maintain an upright torso throughout the movement.
5. Press the barbell upward and slightly forward, extending your arms to lockout.
6. Ensure full elbow extension without hyperextending your lower back.
7. Lower the barbell back to shoulder height in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• The seated position eliminates leg drive, increasing demand on the shoulders and core.
• Keep your torso upright to prevent excessive lower back extension and strain.
• The barbell should travel in a relatively straight vertical path.
• This variation is safer for those with lower back concerns.
• Grip width affects shoulder activation; experiment to find your optimal position.
• Control the descent to maximize muscle tension and prevent injury.