Seated Overhead Press
Seated position reduces lower body involvement for stricter shoulder work
ShouldersIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Shoulders and triceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Sit on bench with back support
- Step 2: Hold weights at shoulder level
- Step 3: Press overhead
- Step 4: Lower controlled
- Step 5: Repeat
Equipment
- Dumbbells or barbell and bench optional
Coaching tips
Benefits
Seated position reduces lower body involvement for stricter shoulder work
Common mistakes
Excessive arching
Make it harder
Dumbbell or barbell progression
Make it easier
Lighter weight
Breathing
Inhale lowering, exhale pressing
Build a workout with this exercise
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.