How to do the Seated Barbell Shoulder Press
- Set an upright bench in a rack and plant your feet.
- Guide the bar from the upper chest to directly overhead.
- Lower the bar along the same path with your wrists stacked.
Common mistakes
- Sliding your hips forward and arching away from the bench.
- Lowering the bar behind your head.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Barbell Overhead Press · Barbell
- Machine Shoulder Press · Machine
- Barbell Bench Press · Barbell
Frequently asked questions
What muscles does the Seated Barbell Shoulder Press work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest.
How many reps should I do for the Seated Barbell Shoulder Press?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Seated Barbell Shoulder Press?
Compare the setup and equipment for these alternatives: Barbell Overhead Press, Machine Shoulder Press, Barbell Bench Press.