---
title: "Seated Shoulder Press Barbell"
description: "Sit on a bench with a backrest, feet flat on the floor."
locale: en
slug: seated-shoulder-press-barbell
url: "https://hi.fitness/exercises/seated-shoulder-press-barbell"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/e358433f-seated-shoulder-press-barbell.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Seated Shoulder Press Barbell

Sit on a bench with a backrest, feet flat on the floor.

## How to do it

1. Sit on a bench with a backrest, feet flat on the floor. Hold a barbell with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Rest the barbell on your upper chest.
2. Press the barbell overhead by extending your elbows, keeping your back firmly against the backrest.
3. Fully extend your arms at the top of the movement, ensuring the barbell is directly above your head.
4. Lower the barbell back down to your upper chest with control. Repeat for the desired number of repetitions.

## Form tips

- Keep your wrists straight and aligned with your forearms to avoid strain.
- Avoid locking your elbows at the top of the movement to protect your joints.
- Exhale as you press the barbell up and inhale as you lower it down.

## Similar exercises

- [Dumbbell Seated Shoulder Press](https://hi.fitness/exercises/dumbbell-seated-shoulder-press) - Front delts · Dumbbell
- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Arnold Press Dumbbell](https://hi.fitness/exercises/arnold-press-dumbbell) - Front delts · Dumbbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Standing Arnold Press Dumbbell](https://hi.fitness/exercises/standing-arnold-press-dumbbell) - Front delts · Dumbbell
- [Dumbbell Push Press](https://hi.fitness/exercises/dumbbell-push-press) - Front delts · Dumbbell
- [Dumbbell Seated Shoulder Press Parallel Grip](https://hi.fitness/exercises/dumbbell-seated-shoulder-press-parallel-grip) - Front delts · Dumbbell
- [Seated Dumbbell One Arm Shoulder Press](https://hi.fitness/exercises/seated-dumbbell-one-arm-shoulder-press) - Front delts · Dumbbell