Seated Barbell Shoulder Press

About This Exercise

The Seated Barbell Shoulder Press is a fundamental upper-body strength exercise performed seated with back support. It primarily develops the shoulders and triceps while requiring core and upper-back stability. The seated setup with back support reduces the lower-body and trunk-stabilisation demand compared to the standing Overhead Press, isolating the shoulder press more cleanly. Distinct from the strict standing Overhead Press (no back support, vertical strict press), Seated Barbell Military Press (behind-neck seated variant with wider grip), and Standing Military Press (standing wide-grip variant).

1Setup

1. Set a barbell at chest height in a squat rack. 2. Sit on a bench with firm back support, feet flat on the floor. 3. Grip the bar just outside shoulder width with a pronated grip (palms facing forward). 4. Unrack the bar by driving it overhead to full arm extension, then carefully lower it to the front of your shoulders, ensuring your wrists are straight and elbows are slightly in front of the bar.

2Execution

1. Brace your core and squeeze your glutes against the bench. 2. Inhale, then exhale as you press the bar directly upward in a straight line, pushing your head slightly forward as the bar passes ('look through the window'). 3. At the top, lock out your elbows with the bar centered over your shoulders, ears, and hips. 4. Inhale as you slowly lower the bar back to your upper chest/shoulders, controlling the descent. Maintain tension in your upper back throughout. Avoid using momentum or excessive arching in your lower back.

Pro Tips

• Drive your head forward slightly as the bar passes to maintain a vertical bar path.
• Keep your ribs down and core braced to prevent your lower back from over-arching.
• Squeeze your glutes against the bench to create full-body tension and stability.