Seated Barbell Shoulder Press
ShouldersCompoundPushBarbellIntermediate
Seated barbell shoulder press with a backrest that stabilizes the torso and isolates the press on the front delt.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Sit on a bench with back support, bar at collarbone height.
- 2.Take a pronated grip slightly wider than shoulder width.
- 3.Press the bar up until your elbows are almost fully extended.
- 4.Lower under control to the upper chest.
Common mistakes
- ●Lifting the back off the pad
- ●Arching the lower back to press more
- ●Lowering the bar behind the head
- ●Snapping the elbows into lockout
Proper technique
Back supported and core braced to isolate the shoulders. Keep the bar path vertical. Stop the press just before full lockout.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Front deltoid
Secondary
- Side deltoid
- Triceps brachii
- Serratus anterior
- Upper traps
- Mid traps
- Lower traps