Seated barbell shoulder press

A supported overhead press that isolates the shoulders without leg drive.

• Muscle group: Shoulders
• Equipment: Barbell
• Difficulty: Intermediate

Also known as: Seated overhead press, Seated military press, Seated barbell press, Skulderpres med stang siddende, Siddende militærpres

How to do it

1. Sit on an upright bench with your back supported, feet flat, and unrack the bar at shoulder height.
2. Press the bar straight up until your arms are extended, keeping your ribs down.
3. Lower the bar to your collarbones under control and repeat; use a spotter or rack safeties for heavy sets.

Common mistakes

• Arching the lower back off the pad to push the bar up.
• Lowering the bar too fast or letting it drift far in front of the face.

Alternatives

• Overhead press
• Dumbbell shoulder press
• Machine shoulder press
• Smith machine shoulder press
• Arnold press

Watch a video demonstration on YouTube

“How To: Seated Barbell Shoulder Press” by ScottHermanFitness (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.