Seated Barbell Shoulder Press Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Push (Bilateral)
  • Beginner
  • Traps, Triceps
Shoulders Exercises Diagram Target Muscle Group

Seated Barbell Shoulder Press Instructions

  1. Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar.
  2. Place an adjustable bench beneath the bar in an upright position.
  3. Sit down on the bench and unrack the bar using a pronated grip.
  4. Inhale, brace, tuck the chin, then lower the bar to the top of your chest.
  5. Exhale and press the bar back to lockout.
  6. Repeat for the desired number of repetitions.

Seated Barbell Shoulder Press Tips

  1. Reach tall at the top and don’t worry about keeping the shoulders packed down and back.
  2. Allow the elbows to rotate and point outward at the top of the movement but tuck them tight to the ribcage at the bottom.
  3. Fight to control the bar from rolling your wrists into extension and think about “rolling your knuckles toward the ceiling.”
  4. Brace your abs as you press, you shouldn’t be leaning back excessively.
  5. Imagine you’re trying to look out a window at the top, your ears should be in line with your biceps.
  6. If your shoulders are bothering you during the movement, consider experimenting with a wider grip or utilizing some of the vertical pressing progressions listed on the site.