Seated barbell shoulder press
Overview of the exercise
The Seated Barbell Shoulder Press is a classic strength training exercise that focuses on the shoulders and upper body. This exercise involves lifting a barbell from shoulder level to overhead, targeting the deltoids, triceps, and upper back muscles. This effective and efficient movement requires proper form and technique, making it essential for weightlifters and fitness enthusiasts alike. With the seated position, it reduces the risk of injury and enhances stability, making it a safe and effective way to build upper body strength.
Exercise Profile:
Muscle Group Targeted: Shoulders
Equipment: Barbell
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Triceps, Traps
Instructions:
Instructions for the Seated Barbell Shoulder Press:
- Prepare a barbell with the appropriate weight and sit on a flat bench with a back support.
- Grasp the barbell using an overhand grip, with your hands slightly wider than shoulder-width apart.
- Raise the barbell to the level of your shoulders, with your elbows bent and palms facing forward.
- Take a deep breath and press the barbell overhead, extending your arms fully. Keep your core engaged and your back straight throughout the movement.
- Pause at the top of the movement, then lower the barbell back to the starting position, keeping control over the weight.
- Repeat for the desired number of repetitions.
Seated Barbell Shoulder Press Tips
- Use proper form: Ensure that your back is straight, core engaged, and elbows tucked in close to your body throughout the exercise. Avoid arching your back, as this can cause strain on the lower back.
- Control the weight: Always maintain control over the barbell, keeping it steady and avoiding any swinging or jerking motions. This will help prevent injury and ensure that you are targeting the right muscles.
- Focus on technique: Prioritizing good technique over the amount of weight you lift will result in a more effective workout and help prevent injury.
Safety:
- Always use a spotter or a safety rack when performing the Seated Barbell Shoulder Press.
- Use proper form and technique to avoid injury and stop the exercise if you feel any discomfort or pain.
- Warm up before performing this exercise, including stretching the shoulders, neck, and upper back.
