Seated Overhead Press – Barbell

Learn how to do Seated Overhead Press – Barbell with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Shoulders TricepsChest Olympic Barbell

Seated Overhead Press – Barbell is an Olympic Barbell exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Chest. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Seated Overhead Press – Barbell

How to perform this exercise correctly

1 - Load the bar to a weight that lets you properly complete the given reps. Don't forget to place the safety clips on the ends.

2 - Sit down on the bench and place the bar on your legs, close to your knees.

3 - Press the bar overhead, locking your arms.

Nice, you're in the starting position

4 - Now, slowly lower the bar down to your collarbone while breathing in.

5 - Press the bar back to the starting position while breathing out.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTricepsSecondary muscleChest
EquipmentOlympic Barbell

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Seated Overhead Press – Barbell

Type
Olympic Barbell exercise
Primary muscle
Shoulders
Secondary muscles
Triceps, Chest
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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Barbell Front Raise.
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FAQ: Seated Overhead Press – Barbell

What muscles does Seated Overhead Press – Barbell work?

Seated Overhead Press – Barbell primarily targets the Shoulders, with secondary engagement of the Triceps, Chest.

How do you do Seated Overhead Press – Barbell correctly?

How to perform this exercise correctly 1 - Load the bar to a weight that lets you properly complete the given reps. Don't forget to place the safety cl

Is Seated Overhead Press – Barbell good for beginners?

Seated Overhead Press – Barbell has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Seated Overhead Press – Barbell?

Seated Overhead Press – Barbell requires: Olympic Barbell.

What are the benefits of Seated Overhead Press – Barbell?

Seated Overhead Press – Barbell strengthens the Shoulders, engages the Triceps and Chest, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Seated Overhead Press – Barbell?

Similar exercises to Seated Overhead Press – Barbell include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Seated Overhead Press – Barbell better than Arm Circles – Small to Large?

Both Seated Overhead Press – Barbell and Arm Circles – Small to Large target the Shoulders. Seated Overhead Press – Barbell uses Olympic Barbell, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

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  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
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Barbell Overhead Press

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Barbell Upright Row
MET 4.5

Barbell Upright Row

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Dumbbell Arnold Press – Seated
MET 5

Dumbbell Arnold Press – Seated

  • Dumbbells

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