barbell seated overhead press

Delts

• Target muscles: shoulders, arms, back
• Equipment: barbell
• Level: intermediate

How to do it

1. Sit on a bench with your back straight and feet flat on the ground.
2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
4. Press the barbell overhead by extending your arms fully.
5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
6. Repeat for the desired number of repetitions.

Swap it for

• dumbbell standing overhead press
• kettlebell seated two arm military press
• Single-arm dumbbell overhead press
• dumbbell one arm shoulder press v. 2
• kettlebell two arm military press
• barbell seated behind head military press

Harder

• barbell seated behind head military press
• smith standing behind head military press

Easier

• Seated Smith Machine Shoulder Press
• dumbbell seated shoulder press
• Seated dumbbell press (neutral grip)
• resistance band seated shoulder press