Seated barbell shoulder press

• The seated barbell shoulder press is a great exercise to work the stabilizer muscles in the shoulders, helping to improve shoulder stability and mobility.
• It can help to improve posture, as it works the muscles in the upper back.
• This exercise is also a great way to increase overall strength, as it works multiple muscle groups at once.
• Using correct form is essential for getting the most out of this press. Keep your back straight and your core engaged throughout the entire movement, and make sure to keep your elbows tucked in as you press the barbell overhead.
• The seated position of this exercise enforces strict form, reducing the risk of tweaking the lower back compared to a standing press.
• It is a great way to build up the shoulder muscles and improve overall shoulder strength.

1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the collarbone slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

Variations:
– This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
– The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the collarbone slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

Warm up tips for the seated barbell shoulder press:

1. Start with some light shoulder mobility exercises to warm up the joint and prepare it for the pressing movement. This can include arm circles, shoulder shrugs, and shoulder rolls.
2. Perform a few sets of light dumbbell shoulder presses to activate the shoulder muscles and get them ready for the heavier barbell press. Choose a weight that allows for proper form and control.
3. Do some dynamic stretches

1. Use a spotter or pick up the barbell carefully with a pronated grip.
2. Ensure your grip is wider than shoulder width and creates a 90-degree angle between the forearm and upper arm when the barbell goes down.
3. Lock your arms and lift the barbell over your head, holding it at shoulder level and slightly in front of your head.
4. Lower the barbell down to the collarbone slowly as you inhale.
5. Exhale as you lift the barbell back up to the starting position.
6. Repeat for the recommended number of repetitions.

Variations:

• Perform the exercise seated to reduce strain on the lower back.
• Avoid the behind the neck variation if you have shoulder problems or rotator cuff issues.

Safety Tips for Seated Barbell Shoulder Press:

1. Always warm up before starting the exercise to prepare your muscles for the movement.
2. Start with a lighter weight and gradually increase the load as you become more comfortable and confident with the exercise.
3. Engage your core and keep your back straight throughout the entire movement to avoid straining your back.
4. Focus on maintaining proper form and technique, especially when lifting the barbell overhead.
5. If using a spotter,