The seated barbell press is a military press with back support: the torso is easier to hold, so the shoulders and triceps get all the work.
1Starting positionStart2End positionFinish
Setup
Set an upright bench in a rack with the bar at chin height. Sit with your back against the pad and your feet planted. Grip just wider than your shoulders with vertical forearms.
Execution
Sit on a bench with back support, grip the bar slightly wider than shoulders and hold it at upper chest.
Exhale and press it overhead until your arms are straight.
Inhale and lower it slowly to chin level.
Common mistakes
Arching until it becomes an incline press — lower back on the pad, ribs down.
Pressing the bar forward — it travels straight up; move your head back, then under the bar.
Lowering halfway — bring the bar to your chin or upper chest.
Elbows drifting back — keep them under the bar and slightly forward.
Alternatives
Equipment taken or the movement doesn't suit you — try Standing Barbell Overhead Press, Standing Barbell Press Behind Neck, Smith Machine Overhead Press. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
