Shoulders · Barbell
Barbell Seated Overhead Press
How to do the barbell seated overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on an upright bench holding a barbell at shoulder level with an overhand grip and elbows under your wrists. Brace your core and press the bar straight overhead until your arms are fully extended. Lower the bar back to your upper chest under control.
- 1Drive the bar straight up and feel your front delts and triceps working
- 2Keep your ribs down and core braced so you stay tall and stable
- 3At lockout your arms should be by your ears, feeling strong overhead
Common mistakes
- Don't lean back or arch your lower back to press the weight
- Avoid flaring your elbows wide or shrugging toward your ears
- Don't push the bar forward; keep it tracking over your head
Muscles worked
The barbell seated overhead press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the barbell seated overhead press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.