How to do the Seated Barbell Overhead Press
- Sit on the bench with your feet flat on the floor, bar in a squat rack.
- Unrack the barbell to your upper chest, palms facing forward.
- Keep your ribs down and press the bar straight up, moving your head back slightly.
- Extend your arms fully above your shoulders, then lower slowly.
- Return the bar to your upper chest to prepare for the next rep.
Full technique — 7 steps
- Set a bench upright inside a rack and sit with feet planted firmly on the floor.
- Grip the bar slightly wider than shoulder width and unrack it to upper-chest level.
- Start with forearms vertical, wrists directly over your elbows, and elbows slightly in front of the bar.
- Tighten your stomach and keep your ribcage down against the bench without arching hard.
- Press the bar upward in a near-vertical path, moving your head back just enough to clear it.
- Finish with the bar directly over your shoulders and arms fully extended overhead.
- Lower the bar back to the upper chest under control and reset before the next rep.
Common mistakes
- Overarching the lower back
- Bar drifting forward from body
- Elbows starting too far back
- Bouncing bar off upper chest
- Feet shifting during the press
Form cues
- Keep forearms vertical
- Ribs down on bench
- Press straight overhead
- Clear chin early
- Straighten arms over shoulders
