Seated Barbell Press
How to do it
- Set a bench upright and put the bar in the rack at shoulder height.
- Sit with your back flat against the pad and grip just outside your shoulders.
- Unrack and press straight overhead, moving your head out of the way.
- Lower to your collarbone under control.
- The backrest takes your core out of it, so this is the heaviest overhead press variant.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Front delts 90%
- Triceps 60%
- Side delts 45%
Other ways to train this
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Overhead Barbell Press
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Seated Dumbbell Press
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Arnold Press
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Cable Shoulder Press
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Machine Shoulder Press
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Landmine Press
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Pike Push-Ups
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Kettlebell Overhead Press
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Band Overhead Press
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Standing Dumbbell Press
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Handstand Push-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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