Movement overview

The Seated Barbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.

Step-by-step cues

1. Sit on a bench with back support, ensuring your feet are flat on the floor for stability.
2. Grip the barbell with an overhand grip slightly wider than shoulder-width apart.
3. Lift the barbell off the rack and hold it at shoulder height with your elbows bent and aligned under your wrists.
4. Engage your core and press the barbell overhead until your arms are fully extended but not locked out.
5. Slowly lower the barbell back to the starting position at shoulder height.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your back pressed against the bench to prevent arching during the lift.
• Maintain a controlled motion throughout the exercise to maximize muscle engagement.
• Avoid locking out your elbows at the top of the movement to keep tension on the shoulders.
• Ensure your wrists remain straight and aligned with your forearms to reduce strain.
• Breathe out as you press the barbell up and breathe in as you lower it down.