Overhead press with the barbell while sitting

For the seated overhead press with the barbell, you need a weight bench, preferably one with an inclined backrest at an 80-degree angle. The backrest can help provide a stable support. Your back leans against the backrest and remains straight, with the lower back tending to form a slight arch. Grip the barbell with both hands so that your hands are positioned directly above the elbows. Your gaze is forward, and you are ready for the seated military press.

Movement execution

Hold the barbell at chest height. Exhale and press the barbell up in a controlled manner, engaging your muscles. The movement should be executed without momentum. Inhale as you lower the barbell back to chest height, paying attention to balance and stability. Alternatively, the weight bench can also be used in conjunction with the Smith machine. The execution of the movement remains essentially the same, with the Smith machine assisting you in balancing the barbell. Press the barbell up while seated upright, exhale, and ensure that the arm is almost fully extended. Then, use the Smith machine's guide rail to slowly lower the barbell to chest level.

Stressed muscles and common mistakes

Regarding the involved muscle groups and potential errors, additional information about performing the overhead press with the barbell while sitting can be found on the dedicated page for Military Press / Overhead Press.

Alternative variants to overhead presses with the barbell while sitting

To diversify your training, you can also resort to similar exercises or other variations of the seated overhead press with the barbell.