Seated Barbell Shoulder Press
The Seated Barbell Shoulder Press is a barbell exercise that primarily targets the shoulders, with assistance from the shoulders. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Seated Barbell Shoulder Press
- 1Sit on a sturdy bench with a back support, feet flat on the floor, and hold the barbell at shoulder height with your hands a little wider than shoulder-width and palms facing forward. Keep your chest up, tighten your abs, and rest the bar just below chin level without letting your lower back arch too much.
- 2Press the barbell straight up over your head until your arms are almost straight, then slowly lower it back down to just below chin or to the top of your shoulders with control. Breathe out as you press the bar up, and breathe in as you lower it down smoothly.
Coach tips
- Keep your wrists straight over your elbows so the bar stays balanced and doesn’t strain your wrists or shoulders.
- Don’t flare your elbows too far out; keep them slightly forward to protect your shoulders and make the press feel stronger.
- Avoid bouncing or rushing the reps—move the bar smoothly and under control, especially on the way down.
Train shoulders smarter
One rep, one set. Hypro turns the Seated Barbell Shoulder Press into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Seated Barbell Shoulder Press weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Seated Barbell Shoulder Press fits right into proven hypertrophy and strength templates.
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