Barbell Seated Overhead Press
How to do it
Starting position
- Set the bench to 90 degrees and sit in front of the barbell
- Grip the barbell wider than shoulder-width
- Plant your feet firmly on the floor
- Keep your chest up and your back straight
Movement
- Lift the barbell from the rack and place it on your collarbone
- Tilt your head slightly back out of the way and press upward
- Fully extend your arms overhead
- Slowly lower the barbell to the starting position
Breathing
Inhale as you lower the barbell, and exhale as you press up
Cautions
- If your lower back arches excessively, it can cause lower back pain, so brace your abs
- Check the bar path as you exercise so the barbell does not hit your face
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps · Upper back |
| Equipment |  Barbell Power rack / half rack / squat rack Adjustable bench Incline bench |
| Movement pattern | Vertical push |
| Rep range | 5–8 reps |
22 similar exercises
Representative exercise: Barbell Overhead Press
- Barbell Overhead Press
- Seated Overhead Reach Press
- Standing Behind Neck Press
- Barbell Standing Military Press
- Landmine Shoulder to Shoulder Press
- Barbell Seated Behind the Neck Military Press
- Barbell Standing Military Press (Without Rack)
- Barbell Seated Military Press (Inside Squat Cage)
- Stick Standing Behind Neck Press
- Barbell Incline Shoulder Press
- Barbell Reverse Grip Overhead Press
- Barbell Standing Wide Military Press
- Barbell Half Kneeling Shoulders Press
- Landmine Half Kneeling Shoulders Press
- Barbell Standing Close Grip Military Press
- Barbell Standing Military Press (close stance)
- Barbell Incline Shoulder Press (Inside Squat Cage)
- Landmine Viking Press
- Dumbbell Incline Shoulder Press
- Barbell Butterfly Z Press
- Barbell Standing Bradford Press
- Barbell Standing Military Press (without rack) (Demo 2)
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Military Press (Plate Loaded)EasierBand Shoulder PressEasierBarbell Push PressHarderBarbell Standing Military Press (without rack) (Demo 2)HarderBarbell Overhead PressSimilar exerciseSmith Standing Military PressSimilar exerciseStanding Dumbbell Shoulder PressSimilar exerciseDumbbell One Arm Shoulder PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.