Seated Barbell Shoulder Press

Setup

1. 01Set an upright bench or seated press station so the bar unracks just above shoulder height.
2. 02Sit with the upper back against the pad and feet planted firmly.
3. 03Grip the bar just outside shoulder width with wrists stacked.
4. 04Brace the trunk before lifting the bar off the hooks.

Execution

1. 01Unrack the bar and lower it under control to the upper chest or chin level.
2. 02Press the bar straight up, moving the head slightly back to clear the path.
3. 03Push the head through once the bar passes the forehead.
4. 04Finish with the bar locked out over the shoulders and ears.

Checkpoints

• -The bar path is vertical, finishing over the ears.
• -Lower back keeps a natural arch without heaving off the pad.
• -Elbows stay under the bar throughout the press.
• -Forearms are vertical at the bottom position.

Common mistakes

• -Turning the lift into a steep incline press by sliding the hips forward.
• -Pressing the bar forward around the face instead of moving the head.
• -Cutting depth well above the chin as weights get heavy.
• -Overarching the lower back to borrow chest drive.