Barbell Seated Overhead Press
Build upper body strength with the Barbell Seated Overhead Press! A classic exercise targeting your shoulders and triceps.
The Barbell Seated Overhead Press is a compound exercise that mainly works the shoulders and triceps, with help from the traps. You'll need: exercise bench or barbell or weight plates.
Required Equipment
Barbell Seated Overhead Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Barbell Seated Overhead Press Variations and Alternatives
How to do the Barbell Seated Overhead Press
Sit on a flat bench with no back support (or with low back support) with your feet planted firmly on the ground, shoulder-width apart.
Grasp the barbell with a grip wider than shoulder width, with your palms facing forward.
Unrack the barbell and hold it at shoulder height, with your elbows bent and pointing forward.
Brace your core and keep your back straight throughout the movement.
Press the barbell overhead until your arms are fully extended, keeping your head in a neutral position.
Pause at the top of the movement, and then slowly lower the bar back to the starting position at shoulder height.
Repeat for the desired number of repetitions while maintaining proper form and control.
Please ensure that you have warmed up adequately before attempting this exercise and have a spotter if you are using heavier weights. Adjust the amount of weight according to your own strength and fitness level.
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Barbell Seated Overhead Press FAQs
What muscles does the Barbell Seated Overhead Press work?
The Barbell Seated Overhead Press mainly works the shoulders and triceps, with help from the traps. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Barbell Seated Overhead Press?
Exercise bench or barbell or weight plates.
Is the Barbell Seated Overhead Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Seated Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Seated Overhead Press variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Overhead Press, Barbell Behind-Back Push-Press, Barbell Incline Shoulder Press and Barbell Seated Overhead Behind-Neck Press.
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