Seated Barbell Overhead Press

A strict seated overhead press with a barbell, removing hip drive and isolating the deltoids and triceps.

How to do it

1. Set an upright bench inside a rack with the pins at about shoulder height when seated.
2. Sit with your back flat against the pad and unrack the barbell at the front of the shoulders.
3. Press the bar overhead until the arms are fully extended, tucking the head through at the top.
4. Lower the bar back to the collarbones under control.
5. Repeat for the recommended number of repetitions.

Tips

• Keep the ribs down and glutes tight; do not lean back into a bench press.
• Drive the bar straight up, not forward.

Muscles

Primary: Front deltoid

Secondary: Side deltoid, Traps, Triceps