How to do a Seated Barbell Shoulder Press

Authored by Fitbod

About Seated Barbell Shoulder Press

Sets Logged
771,863
Popularity Rank
208th
Difficulty
Intermediate
Shoulders Strength
94 mSCORE 15th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Seated Barbell Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise while seated, you add much more stability to the movement, allowing you to focus on exertion rather than stability. In addition, being seated also prevents you from utilizing your legs to assist in moving the weight.

  1. Sit upright on a bench with your knees bent and feet directly underneath your knees.
  2. Grab ahold of the barbell with an overhand grip just outside shoulder width apart. Extend your arms so the barbell is positioned overhead.
  3. Control the movement and lower the barbell to your upper chest while bending your elbows to the sides of your torso.
  4. Straighten your arms to return the barbell back to the starting position.

Common Mistakes

  • Leaning Back

    Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.

  • Always Sitting

    Performing this exercise while seated adds stability to the movement. You don’t need to focus on keeping your balance, or stabilizing your body. This allows you to focus more on exertion, which is great, but make sure you’re including some standing variations as well. This will help highlight and address some instability you may have with this movement.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps