How to perform Barbell Seated Overhead Press with proper form

Setup

1. Equipment: Use a barbell and a bench with back support.
2. Grip: Position your hands slightly wider than shoulder-width on the barbell.
3. Seating: Sit on the bench with your back firmly against the support and feet flat on the floor.

Starting Position

1. Bar Position: Lift the barbell to shoulder height, resting it across your upper chest and front deltoids.
2. Elbow Position: Keep elbows slightly in front of the bar and pointed downwards.

Execution

1. Engage Core: Tighten your core and maintain a neutral spine throughout the movement.
2. Pressing Motion: Push the barbell upward in a straight line above your head, fully extending your arms but not locking out elbows.
3. Control Descent: Lower the barbell back to shoulder height under control, keeping elbows engaged.

Tips for Proper Form

• Keep your wrists straight and aligned with your forearms.
• Avoid arching your back; maintain a straight posture.
• Ensure your head is in a neutral position, looking forward as you press.

Safety

• Use a spotter or safety bars if lifting heavy weights.
• Start with lighter weight to master the form before increasing load.

Common Mistakes

• Arching the back excessively during the press.
• Letting elbows flop out to the side instead of keeping them aligned.
• Not engaging the core, which can destabilize the lift.

By following these steps, you can effectively perform the seated overhead press with proper form, maximizing benefits and minimizing injury risk.