Barbell Seated Overhead Press

Sit on a bench with your back straight and feet flat on the ground.

Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.

Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.

Press the barbell overhead by extending your arms fully.

Pause for a moment at the top, then slowly lower the barbell back to shoulder level.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Barbell Seated Overhead Press loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.