Seated Overhead Press (Barbell)
Complete guide to Seated Overhead Press (Barbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Seated Overhead Press (Barbell)
Add the appropriate amount of weight and sit on a bench with an upright back support.
Grab the bar with an overhand grip just outside shoulder-width and hold it at your upper chest.
Retract your shoulder blades, engage your abs, and take a breath.
Press the bar straight up until your arms are fully extended, squeezing your shoulders at the top and exhale.
Slowly lower the bar back to your upper chest and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |