Exercise guide · Intermediate · Compound

Barbell Seated Overhead Press: How to Do It & Muscles Worked

The barbell seated overhead press is a compound strength exercise targeting the deltoid muscles of the shoulders. It also engages the triceps and upper back as secondary muscles. This movement is performed seated, which helps stabilize the lower body and focus the effort on the upper body.

Primary muscles
Shoulders
Secondary muscles
Triceps , Traps
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell seated overhead press
Front view: muscles worked by the barbell seated overhead press. Primary: shoulders. Secondary: triceps and traps.
Back view: muscles worked by the barbell seated overhead press. Primary: shoulders. Secondary: triceps and traps.
Primary Secondary

How to do the barbell seated overhead press

  1. Step 1: Sit on a bench with your back straight and feet flat on the ground.
  2. Step 2: Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Step 3: Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
  4. Step 4: Press the barbell overhead by extending your arms fully.
  5. Step 5: Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell seated overhead press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Seated Overhead Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.