How to do a barbell seated overhead press

Setup:

1. Bench Position: Sit on a bench with back support. Position the bench under a rack so the barbell is just above your head.
2. Grip: Grasp the bar slightly wider than shoulder-width with an overhand grip (palms facing away from you).
3. Unrack: Take a deep breath, brace your core, and carefully unrack the bar. Rest it across your upper chest and front shoulders.

The Lift

1. Initiate: Engage your core tightly and keep your glutes squeezed. Maintain a slight arch in your lower back.
2. Press: In a smooth and controlled motion, press the barbell directly overhead until your arms are fully extended.
3. Slight Head Tilt: Allow your head to move slightly backward to give the bar clearance.
4. Controlled Descent: Slowly lower the barbell back to the starting position on your upper chest.
5. Reset: Breathe, reset your core, and start the next repetition.

Tips:

• Full body tension: Think of this as a whole-body lift. Engage your legs, glutes, and core for stability and power.
• Don't flare elbows: Keep your elbows tucked closer to your body for better shoulder engagement.
• Breathe: Exhale as you press, inhale as you lower the weight.