Seated Barbell Overhead Press
A barbell press from the top of the chest to overhead while sitting on an upright bench. Taking the legs out and reducing the balance demand leaves the shoulders and triceps to do nearly all the work.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on an upright bench in a rack with your back against the pad and feet flat, gripping the bar slightly wider than shoulder width so your forearms are vertical at the bottom.
Unrack the bar and hold it at about chin height in front of your face.
Lower it under control to the top of your chest.
Press it straight back up, moving your head back slightly to clear the path.
Lock out with the bar over the back of your head, then start the next rep.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Back on the pad
Forearms vertical
Head through at the top
Common mistakes
Arching off the back pad
Bouncing the bar off the chest
Pressing the bar out in front of the face
Safety notes
Use a rack with safety arms or a spotter for heavy sets.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.