Seated Barbell Shoulder Press

Seated Barbell Shoulder Press Instructions

• Set a vertical bench in the rack or squat stand.
• Set a bar up in a squat rack that is slightly above your head when are seated.
• Sit against a bench in the squat rack. Make sure you are in a strong lifting position
• Core is braced with a neutral spine.
• Eyes are fixated straight ahead with a neutral neck position.
• Chest is up and shoulders back.
• Feet are rooted into the floor.
• Grip the barbell slightly outside of shoulder-width. 
• Your wrist should be stacked on top of your elbow. Do not let your wrist "roll back".
• As you grip the barbell, create torque off the bar by externally rotating your shoulder blades back into their sockets. 
• You are creating a strong, safe shoulder position to press from.
• Keep the bar-path as straight as possible as you press.
• Think about bringing your armpit forward as you press.
• At the top, your arms are fully extended and the bar is in a stable position overhead.
• Don't shrug your shoulders at the top.
• Lower the bar on the same path.
• Lower to roughly eye-level then press back up.
• The bottom position is relative to each person and his/her mobility restrictions. 

*Tips*

• Don't let your low back arch excessively. Maintain the tight core position you created at the start. 
• There should be no excessive elbow flaring.
• Internally or externally.
• Don't let your upper back come off the bench.