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.
- 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.