Overhead Press - Seated (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on a bench with back support, ensuring your feet are flat on the ground.
   • Position the barbell on your thighs, using a grip that is slightly wider than shoulder-width.
2. Step 2Grab the Bar
   • Use an overhand grip to grasp the barbell, ensuring your hands are placed evenly.
   • Engage your core and prepare to lift the barbell off your thighs.
3. Step 3Position Your Body
   • Lift the barbell to shoulder height, resting it on your upper chest and shoulders.
   • Keep your elbows slightly in front of the bar and your back straight against the bench.
4. Step 4Press the Bar
   • Push the barbell upward in a straight line until your arms are fully extended overhead.
   • Keep your core tight and avoid arching your back during the lift.
5. Step 5Lower the Bar
   • Slowly lower the barbell back to shoulder height, maintaining control throughout the movement.
   • Ensure your elbows remain slightly in front of the bar as you lower it.
6. Step 6Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form with each press.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell back to your thighs.
   • Once the bar is secure, stand up and safely place the barbell back on the rack.