Barbell Seated Overhead Press

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Shoulders

Muscle Activation

Front Deltoid · Shoulders

80%

Triceps

20%

Equipment

Barbell Bench

Setup / Starting Position

Sit on a bench with your feet flat on the floor and your back pressed firmly against the backrest.
Hold a barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart, and the barbell resting on your upper chest.

Exercise Position

Press the barbell upwards overhead until your arms are fully extended, but not locked out.
Keep your core engaged and avoid arching your lower back.

Form & Performance

Lower the barbell back down towards your upper chest, allowing your elbows to bend to approximately 90 degrees.
Keep your wrists straight and elbows slightly in front of your body throughout the movement.