Overhead press or military press with barbell (seated)
The barbell seated overhead press is a powerful exercise that primarily targets the deltoids, triceps, and upper chest, enhancing shoulder strength and stability. Secondary muscles include the trapezius, core, and upper back, promoting overall upper body development. Athletes benefit from this exercise through improved upper body power, better posture, and increased functional strength, essential for various sports and daily activities. Its focus on shoulder mobility and endurance makes it a valuable addition to any strength training routine.
| Primary muscle group: | Shoulders |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
31kg
Avg. weight
68lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit upright on a bench, holding a barbell at chest height using a pronated (overhand) grip. Your hands should be slightly wider than shoulder-width apart.
- 2Exhale as you push the barbell straight upward until your arms are fully extended.
- 3At the top of the movement, shrug your shoulders to lift the barbell even higher.
- 4Inhale as you lower the barbell back to your chest in a controlled manner.
- 5Return to the starting position and repeat the movement for the desired number of repetitions.
Tips & Tricks
Stance and Posture: Make sure your feet are flat on the floor to provide a stable base. Keep your back straight and maintain a neutral spine throughout the movement. Engage your core to avoid unnecessary strain on your lower back.
Grip Width: Your grip should be slightly wider than shoulder-width apart. This will ensure effective targeting of the shoulder muscles without putting undue stress on your wrists and forearms.
Elbow Position: Keep your elbows slightly in front of the barbell and not flaring outwards. This will help to maintain the bar path and prevent shoulder impingement.
Full Range of Motion: Lower the barbell down to your clavicles and press it up until your arms are fully extended. Using the full range of motion ensures maximum muscle engagement and development.
Breathing Technique: Inhale deeply before starting the press and hold your breath slightly as you push the bar upwards. Exhale as you complete the movement. Proper breathing helps with stability and strength.
Avoid Locking Out: When you extend your arms overhead, avoid locking out your elbows completely. This maintains tension in your muscles and reduces the risk of joint stress.
Spotter Support: If you are lifting heavy, it’s a good idea to have a spotter. They can help you with lifting the bar off and re-racking it safely, reducing the risk of injury.
Wrist Position: Keep your wrists straight and aligned with your forearms. Bending your wrists can cause discomfort and reduce the effectiveness of the press.
Slow and Controlled Movement: Perform the exercise in a slow and controlled manner. This enhances muscle activation and reduces the risk of injury.
Warm-up and Stretching: Before starting, perform a thorough warm-up specific to your shoulders. Stretch the muscles involved to increase flexibility and prepare them for the workout.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
