Proper Seated Barbell Shoulder-Press Technique

The shoulder press is among the most common exercises for developing the shoulders and arms. Using a weighted barbell is more ideal than using a machine because the stabilizing muscles in your shoulders have to contribute to help you coordinate the movement. Because you’re going to be lifting the weight over your head, recruit a friend to act as a spotter in case you lose control of the barbell.

  1. Preparation

    • Set the weight bench so that it’s in an upright position. Sit so that your knees are bent and feet firmly on the floor. Grip the weighted barbell so that your hands are just slightly wider than your shoulders. Your palms should be facing forward and they should be evenly distributed about the bar. Check your elbows to make sure they’re lined up directly underneath your palms. Begin with the bar positioned at your upper chest.

    Execution

    • Exhale and push the weighted barbell so that it travels just in front of your face. Extend your arms fully to push the bar over your head. The barbell should end up directly above the vertical line of your ears. Inhale, and slowly return the bar to your upper chest by bending your elbows and lowering your arms. Inhale and go right into the next repetition.

    Weight

    • Choose a weighted barbell that challenges you during each set. If you’re looking to perform 10 repetitions, for example, you want to use a weight that’s going to make reaching the 10th repetition difficult. If you’re using a weight where you can perform more than 10 repetitions with ease, you’re not going to see significant increases in strength or tone. Make adjustments to weight of the barbell as your strength improves.

    Muscles

    • Seated barbell shoulder press primarily targets the front of your deltoid, which is the major muscle in your shoulder. The anterior deltoid flexes your shoulder joints, meaning they lift your arms in front of you. Other muscles in your shoulders, such as your supraspinatus, trapezius and serratus anterior, are recruited to stabilize your shoulder capsule as you lift and lower the bar. Your triceps brachii at the back of your arms contract to straighten your arms as you push the bar over your head. The wider your grip on the barbell, the less your triceps are able to contribute, placing more load onto the deltoids.