How to Seated Barbell Shoulder Press

The Seated Barbell Shoulder Press is a fundamental exercise for building shoulder strength and size. Performing the press in a seated position helps focus the effort on the shoulders by minimising leg involvement.

Muscles Worked

• Deltoids (shoulders)
• Triceps (back of the arms)
• Trapezius (upper back)

Step-by-Step Guide: How to Perform Seated Barbell Shoulder Press

1. Set Up: Sit on a bench with your back supported, holding a barbell at shoulder height with an overhand grip.
2. Press Up: Push the barbell overhead until your arms are fully extended, keeping your core tight and back pressed against the bench.
3. Lower and Repeat: Lower the barbell back to the starting position in a controlled manner and repeat.