Seated Barbell Press tutorial
The seated barbell shoulder press is performed on an upright bench, pressing the bar from in front of the face to overhead to strengthen the front and side delts. The back support stabilises the torso, making it ideal for building shoulder strength in intermediate lifters.
How to perform
- Set the bench upright or at about 80 degrees and sit under the rack.
- Grip the bar slightly wider than shoulder-width with back and head against the pad.
- Unrack the bar and hold it at chin or upper-chest level.
- Press the bar straight up, moving your head slightly back to clear the path.
- Straighten your arms at the top with the bar over your head.
- Lower under control to chin level and repeat.
Breathing: Inhale and brace before the press, then exhale as you push the bar up.
Key tips
- Keep your forearms vertical under the bar at the bottom.
- Keep your lower back against the pad without excessive arching.
- Use a spotter for heavy sets.
Common mistakes
- Arching hard and turning it into an incline press.
- Lowering the bar behind the neck.
- Flaring the elbows out excessively.
Safety: People with shoulder or back problems should use light dumbbell or machine shoulder presses.
ShouldersPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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