Seated Overhead Press (Barbell)

Name: Seated Overhead Press (Barbell) — demonstration
Uploaded: 2026-07-02T20:06:23Z
Description: Position an upright gym bench inside a squat rack.

Weight & Reps

Details

NameSeated Overhead Press (Barbell)

EquipmentBarbell

Primary MuscleShoulders

Auxiliary MusclesTriceps

Instructions

1Position an upright gym bench inside a squat rack.
2Place the barbell on the rack and sit on the bench. You should be able to reach and unrack the barbell while seated and with your arms slightly bent.
3Plant your feet on the floor.
4Reach up and take hold of the barbell with an even overhand grip (palms facing forward). Your hands should be roughly shoulder-width apart.
5Brace your core, inhale, and carefully unrack the bar.
6Bring the bar to your chest, lean back into the bench, and lift your chest.
7Take another breath and press the bar overhead, exhaling as you reach the top.
8Lower the bar to collarbone level as you inhale. Your elbows should be slightly lower than your shoulders at the bottom position.
9Press the barbell again.
10Once finished, carefully rack the bar.