Seated Barbell Shoulder Press: How-to, Tips & More
The Seated Barbell Shoulder Press is a intermediate compound exercise for your shoulders. You do it with barbell and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Seated Barbell Shoulder Press
- Sit on an upright bench with the bar at your shoulders.
- Grip it just outside shoulder width.
- Press it straight overhead.
- Lower it back to your shoulders.
Seated Barbell Shoulder Press tips
- Keep your back against the pad.
Sets and reps
Most lifters do well with 4 to 10 reps per set, and 4 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Bench
Type
Compound
Seated Barbell Shoulder Press alternatives
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Seated Barbell Shoulder Press work?
The Seated Barbell Shoulder Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 4 to 10 reps per set, and many lifters get the best results between 4 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Seated Barbell Shoulder Press good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Seated Barbell Shoulder Press?
You need barbell and bench.
Add Seated Barbell Shoulder Press to your program
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