Seated Barbell Press
- Pro
- Intermediate
- Gym
The seated barbell press starts with the bar at your collarbones and your back supported on a bench, so no leg drive can help you press. Pressing straight overhead this way isolates the front delts, side delts and triceps through a strict lockout. Intermediate lifters use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Front delts, Side delts, Triceps
- Equipment
- Barbell, Bench, Power rack
- Logged as
- Weight and reps
How to
- Sit with back support, bar at your collarbones.
- Grip just outside shoulders and brace your core.
- Press the bar straight overhead to full lockout.
- Lower back to your collarbones with control.
Form cues
- Keep your wrists stacked directly over your elbows.
- Move your head back slightly as the bar passes your face.
- Keep your ribs down instead of arching hard.
Common mistakes
- Lower back arches hard off the bench. Keep your ribs pulled down and core braced.
- Bar path drifts forward away from your face. Press straight up, brushing close to your face.
- Wrists bend back under the load. Stack your wrists straight above your elbows.
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