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Last updated February 2, 2026
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shoulders
Overhead Press - Seated (Barbell)
Sit in a rack. Press the bar from chin height to overhead lockout. Keep your core tight to support your lower back.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shoulders
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- 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.
- 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.
- 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.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form with each press.
- 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.