Seated barbell shoulder press: How to Do It, Muscles Worked

Step by step

Sit tall, grip the bar a little wider than your shoulders.
Lower the bar to chin level, forearms vertical.
Press up until your arms are straight above you.

What you should feel

Your shoulders and triceps pushing the bar; your lower back and neck should not feel pinched.

Common mistake

Flaring the ribs and arching the back; tighten your abs and keep your back on the pad.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Upper back

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Machine shoulder pressFront shoulders, Side shoulders

Plate-loaded shoulder pressFront shoulders, Side shoulders

Questions

What muscles does the seated barbell shoulder press work?

Seated barbell shoulder press mainly works your front shoulders and side shoulders. It also helps your triceps and upper back.

Can I do the seated barbell shoulder press at home?

Not easily, it needs this: barbell. At home, try instead: seated dumbbell press, dumbbell shoulder press, and arnold press.

How many sets and reps of the seated barbell shoulder press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Seated barbell shoulder press