Shoulders · Bodyweight
Seated Overhead Reach Press
How to do the seated overhead reach press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit tall on a chair with your feet flat and your hands at shoulder level, elbows under your wrists. Brace your core and reach both arms straight overhead until your elbows lock out, then lower back to your shoulders with control.
- 1Feel your shoulders and triceps drive the reach overhead
- 2Keep your ribs down and core braced as you press
- 3Finish with your biceps by your ears and arms fully extended
Common mistakes
- Do not arch your lower back as you reach overhead
- Avoid shrugging your shoulders toward your ears
- Do not flare your elbows wide; keep them tracking forward
Muscles worked
The seated overhead reach press mainly works the front delts, triceps, and side delts, with the upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- ForearmsMinor
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the seated overhead reach 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.