# Seated Barbell Overhead Press

URL: https://heatsy.app/ex/seated-barbell-overhead-press

Also known as: Seated Military Press, Seated Barbell Shoulder Press, Seated BB Overhead Press, Seated Barbell OHP, Seated BB Shoulder Press, Seated BB OHP

Body region: Shoulders, Arms

## Muscles

- Main: Deltoid, Triceps
- Helps: Pectoralis Major, Serratus Anterior, Trapezius
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Adjustable Bench
- Squat Rack

## Technique

1. Set an upright bench inside a rack with the bar just above shoulder height when seated.
2. Sit with your back against the pad and grip the bar slightly wider than your shoulders.
3. Unrack the bar and hold it at the top of your chest.
4. Press it straight up until your arms are locked out, then lower it back to the upper chest.

### Cues

- Move your head back slightly to let the bar pass, then forward under it at the top.
- Keep the wrists stacked over the elbows.
- Keep the lower back against the pad.

### Common mistakes

- Arching the lower back off the pad.
- Lowering the bar only halfway.
- Pressing the bar out in front of the face instead of straight up.

## Variations

- [Standing Smith Machine Overhead Press](https://heatsy.app/ex/standing-smith-machine-overhead-press)

## Alternatives

- [Overhead Press](https://heatsy.app/ex/overhead-press)
- [Dumbbell Overhead Press](https://heatsy.app/ex/dumbbell-overhead-press)