Seated Barbell Overhead Press

PushBBBench

Overhead press performed seated on an upright bench, removing leg drive and lower-body assistance entirely to isolate shoulder/triceps pressing strength.

Demo: Strength coaching demo

Sets

3

Reps

6-10

Rest

2 min

Contraindications

Lower back strain if arching excessively off the pad.

Setup

Set bench to upright/vertical. Sit with back supported, bar racked at collarbone height (may need to clean it up or use low pins).

Execution

  1. 1Brace the core against the bench
  2. 2Press the bar straight overhead, clearing the face
  3. 3Lock out fully with biceps by ears
  4. 4Lower under control back to the collarbone

Key cues

  • Back stays flat against the bench pad
  • Bar path stays vertical
  • Push the head through at the top
  • No leg drive — shoulders do the work

Common faults

  • Arching excessively off the bench
  • Bar drifting forward away from the body
  • Incomplete lockout
  • Using momentum instead of strict pressing

Tweaks

  • Use dumbbells instead for a more natural path
  • Add a pause at the bottom
  • Single-arm seated variation for stability

Regressions

Seated Dumbbell Overhead Press

Progressions

Standing Barbell Overhead Press

Muscles

Primary: Anterior Deltoid, Triceps Brachii

Secondary: Upper Pectoralis, Core

Sources

Attribution: General S&C canon