Barbell Seated Shoulder Press
Auto DetectedA seated barbell vertical press that targets the deltoids and triceps to build shoulder strength and size; provides back support for focused upper body pressing without leg drive.
About Exercise
Equipment
Barbell, Incline Bench, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Triceps
7/10Long Head, Lateral Head, Medial Head
Traps
5/10Upper Traps
Chest
4/10Upper Chest
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Set up an adjustable bench to 90 degrees inside a power rack with the bar at clavicle height when seated. Grip the bar slightly wider than shoulder-width with an overhand grip.
- Sit with back against the pad and feet flat on the floor.
- Unrack the bar by extending arms to hold it at upper chest level.
- Inhale and brace your core.
- Press the bar straight overhead by extending elbows until arms are nearly straight.
- Slightly shrug shoulders at the top for stability.
- Exhale and lower the bar controlled to starting position.
- Re-rack the bar after reps.
Coaching Tips
Form Cues
- Keep elbows slightly forward
- Drive through heels into floor
- Push bar in straight line
- Tuck chin as bar passes head
- Maintain back contact with pad
- Shrug slightly at top
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower bar to upper chest or clavicle level with elbows forward; press to full arm extension overhead without locking elbows.
Safety
Safety Notes
- Avoid if you have shoulder impingement or instability
- Use collars on barbell
- Set safety pins just below start position
- Warm up shoulders thoroughly
- Stop if pain occurs in joints
Spotting
Spot from behind by supporting the bar at elbow level during descent; use rack safeties for solo lifts to catch failed reps.
Common Mistakes
- Flaring elbows excessively
- Arching lower back off bench
- Using momentum to bounce bar
- Pressing behind head
- Incomplete range of motion
- Gripping too narrow
When to Avoid
- Shoulder impingement
- Rotator cuff injuries
- Acute neck pain
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension
- Thoracic extension
Build Up First
- Master basic bench press form
- Overhead mobility assessment
- Core bracing competency
Also known as
Seated Military Press, Seated Overhead Press, Seated Barbell Press
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