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Seated Barbell Overhead Press

Seated with a backrest removes leg drive and isolates the delt in a strict press.

  • Compound
  • Barbell
  • Intermediate

How to do it

  • Seated with your back supported, bar at your collarbone
  • Press straight overhead
  • Lower under control to your collarbone

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

  • Arching your lower back and lifting your back off the pad
  • Pushing the bar forward

Muscles worked

Primary

  • Shoulders

Secondary

  • Triceps

Alternatives

PreviousWide-Grip Bench Press
Form animation: Seated Barbell Overhead Press
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Barbell
Level
Intermediate
Pattern
Vertical push
Stimulus / fatigue
Medium
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