Seated Shoulder Press with Olympic Bar
Stable overhead pressing variation that allows focused shoulder loading.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders. Secondary: triceps, upper chest |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Sit upright on a bench holding an Olympic bar at shoulder height.
- Press the bar overhead to full lockout.
- Lower with control back to the shoulders.
- Keep the core braced and ribs down.
- Repeat for desired reps.
Equipment
- Olympic Bar
- Bench
Coaching tips
Benefits
Stable overhead pressing variation that allows focused shoulder loading.
Common mistakes
Avoid excessive lower-back arch or pressing the bar forward.
Make it harder
Increase weight or add a pause at the top.
Make it easier
Use dumbbells or a lighter bar.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Wall Leaning Bodyweight Posture Shoulder Press
Beginner · 3 sets × 10-12 repsWater Bottle Reverse Fly on Incline Bench
Beginner · 4 sets × 12-15 repsSlow Front Raise with a Plate
Intermediate · 3 sets × 10-12 repsBent Over 90 Degree Dumbbell Shoulder Rotation
Beginner · 4 sets × 12-15 repsWall Sit Water Bottle Y Raise
Intermediate · 4 sets × 15-20 repsStanding Dumbbell Shoulder Press
Intermediate · 4 sets × 8-12 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.