Seated Barbell Overhead Press
The Seated Barbell Overhead Press is a foundational compound strength exercise that targets the shoulders and triceps by pressing a weighted barbell vertically from a seated position. By stabilizing the torso against a bench, this variation isolates the upper body pushing muscles more strictly than standing versions.
Since shoulder joints are complex and prone to overuse, the AI analyzes your recovery metrics and previous training volume to prescribe the optimal load, ensuring you stimulate muscle growth without risking impingement. The app tracks your RPE (Rate of Perceived Exertion) to detect when you are grinding reps—a common cause of lower back arching—and will auto-adjust the weight in real-time to maintain safe, effective intensity. Additionally, if you have a history of shoulder pain, the system can intelligently swap this for neutral-grip variations or landmine presses based on your profile history.
Form Cues
- Sit with your back firmly pressed against the pad and feet flat on the floor
- Grip the bar slightly wider than shoulder-width with elbows tucked slightly forward
- Move your head back slightly to allow the bar to travel in a straight vertical line
- Press the bar fully overhead until your elbows are extended
- Control the descent back to the top of your chest or chin level
- Don't arch your lower back excessively to push the weight up
- Don't flare your elbows directly out to the sides
- Don't press the bar forward in a curved path; keep it vertical
- Don't bounce the bar off your chest at the bottom of the rep
- Don't shorten the range of motion by stopping at eye level
Common Mistakes
- Excessive lumbar arching
- Flaring elbows too wide
- Pressing the bar forward
- Incomplete range of motion
- Using momentum to start the press
Muscles Worked
This exercise primarily targets the anterior deltoids, which form the front of the shoulder, providing significant strength and size potential. The triceps brachii are heavily recruited to lock out the elbows at the top of the movement, while the upper pectoral fibers and lateral deltoids assist in stabilizing the press.
Primary
Secondary
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