Overhead press or military press with barbell (seated)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 30

Average per rep (lbs)*: 66

Description: Sit 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. Exhale as you push the barbell straight upward until your arms are fully extended. At the top of the movement, shrug your shoulders to lift the barbell even higher. Inhale as you lower the barbell back to your chest in a controlled manner. Return to the starting position and repeat the movement for the desired number of repetitions.

Exercise ID: 00320

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Overhead press or military press with barbell (seated)

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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