How to do the Barbell Seated Overhead Press
Barbell Seated Overhead Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Barbell Seated Overhead Press demonstration · © GymiaFit
Barbell Seated Overhead Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Seated Overhead Press step by step
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
- 4Press the barbell overhead by extending your arms fully.
- 5Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
- 6Repeat for the desired number of repetitions.
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Barbell Seated Overhead Press — questions
What muscles does the Barbell Seated Overhead Press work?
The Barbell Seated Overhead Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Barbell Seated Overhead Press?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Seated Overhead Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Seated Overhead Press?
Barbell Seated Behind Head Military Press, Barbell Seated Bradford Rocky Press, Barbell Skier train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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