How to perform Barbell Seated Overhead Press with proper form
Setup
- Equipment: Use a barbell and a bench with back support.
- Grip: Position your hands slightly wider than shoulder-width on the barbell.
- Seating: Sit on the bench with your back firmly against the support and feet flat on the floor.
Starting Position
- Bar Position: Lift the barbell to shoulder height, resting it across your upper chest and front deltoids.
- Elbow Position: Keep elbows slightly in front of the bar and pointed downwards.
Execution
- Engage Core: Tighten your core and maintain a neutral spine throughout the movement.
- Pressing Motion: Push the barbell upward in a straight line above your head, fully extending your arms but not locking out elbows.
- 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.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest