Seated BB Shoulder Press
EquipmentBarbell, Squat Rack, Bench
TypeCompound
DifficultyBeginner
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms
📋 How to Perform
- Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar.
- Place an adjustable bench beneath the bar in an upright position.
- Sit down on the bench and unrack the bar using a pronated grip.
- Inhale, brace, tuck the chin, then lower the bar to the top of your chest.
- Exhale and press the bar back to lockout.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Locking out with the bar in front of the face instead of over the shoulders, which lengthens the lever.
- Sliding the hips forward and leaning back as reps get hard, which turns the press into an incline press.
- Starting with the elbows behind the bar, which pushes the bar forward off its line as the press begins.
