Seated overhead press
- Sit on a bench. Grip the barbell slightly wider than shoulder-width and hold it at your upper chest.
- Press the bar straight upward until your arms are fully extended.
- Slowly lower the bar back down to your upper chest.
Tips
- Keep your torso upright and your lower back in a neutral position throughout the set, rather than leaning back as the bar rises.
- Press the bar in a straight vertical path directly above your shoulders, keeping your wrists stacked over your elbows as you extend.
- Lower the bar under control until it reaches around upper-chest height before pressing again, rather than cutting the descent short.
Common mistakes
- Leaning the torso back as the bar is pressed upward, so the bar path angles forward rather than staying vertical.
- Allowing the elbows to flare excessively forward or drift behind the bar at the start position, rather than sitting roughly below the bar.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
