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All exercises

Barbell seated overhead press

Intermediate

Barbell seated overhead press is a compound barbell exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
  4. 4Press the barbell overhead by extending your arms fully.
  5. 5Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell standing overhead pressDumbbell
  • Kettlebell seated two arm military pressKettlebell
  • Dumbbell one arm shoulder pressDumbbell
  • Kettlebell two arm military pressKettlebell
  • Barbell seated behind head military pressBarbell

Easier variations

  • Smith seated shoulder pressSmith machine
  • Dumbbell seated shoulder pressDumbbell
  • Dumbbell seated shoulder press (parallel grip)Dumbbell
  • Resistance band seated shoulder pressResistance band

Harder variations

  • Barbell seated behind head military pressBarbell
  • Smith standing behind head military pressSmith machine
Logged today · 3 min restBarbell seated overhead press

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  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band