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Shoulders · Barbell
Seated Shoulder Press Barbell
Seated Shoulder Press Barbell is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a barbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Seated Shoulder Press Barbell
- Sit on a bench with a backrest, feet flat on the floor. Hold a barbell with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Rest the barbell on your upper chest.
- Press the barbell overhead by extending your elbows, keeping your back firmly against the backrest.
- Fully extend your arms at the top of the movement, ensuring the barbell is directly above your head.
- Lower the barbell back down to your upper chest with control. Repeat for the desired number of repetitions.
Form tips
- Keep your wrists straight and aligned with your forearms to avoid strain.
- Avoid locking your elbows at the top of the movement to protect your joints.
- Exhale as you press the barbell up and inhale as you lower it down.
Seated Shoulder Press Barbell alternatives
More delts exercises
Seated Shoulder Press Barbell FAQ
What muscles does Seated Shoulder Press Barbell work?
Seated Shoulder Press Barbell mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Seated Shoulder Press Barbell?
You need a barbell.
How many sets and reps of Seated Shoulder Press Barbell should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Shoulder Press Barbell good for beginners?
Yes. Seated Shoulder Press Barbell is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Seated Shoulder Press Barbell burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Seated Shoulder Press Barbell?
Other exercises for the delts include Band Seated Shoulder Press, Dumbbell Seated Shoulder Press, Dumbbell Seated on Exercise Ball Shoulder Press and Dumbbell Seated Alternate Shoulder Press.
For developers
Use Seated Shoulder Press Barbell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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