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Seated Barbell Shoulder Press

How To Do A Seated Barbell Shoulder Press Exercise Demonstration Video and Guide

The Seated Barbell Shoulder Press is a great exercise that targets the front and side of your shoulders, as well as your triceps.

I like to complete this exercise on the Signature Series Olympic Military Bench from LifeFitness, as it allows you to unrack and rerack the barbell from the front position rather than behind you, as it makes it easier on your shoulders.

To get started:

  1. Rack the barbell in the front position, then sit down on the seat.
  2. With a slight forward lean, grip the barbell with a slightly wider than shoulder width grip.
  3. With your core contracted, unrack the barbell, then slowly lean back to press your back into the back pad, with your feet firmly pressed into the floor.
  4. Press the barbell overhead by extending your arms while pressing your feet through the ground and maintaining a tight core to keep your back pressed against the pad.
  5. Under control, slowly reverse the movement by bending your elbows and lower the barbell until it reaches the top of your chest.
  6. Repeat.

Beginner Variation

Advanced Variation

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Question For You:

  • Have your ever tried the seated barbell shoulder press?
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