- EquipmentBarbell
- PatternPush
- Reps5 to 12 reps
- Joint loadShoulder and Wrist
Sit on an upright bench in a rack with the bar at about shoulder height. Grip slightly wider than your shoulders.
First cueKeep your back against the pad.
How to do the Seated Overhead Press
Set up. Sit on an upright bench in a rack with the bar at about shoulder height. Grip slightly wider than your shoulders.
- Unrack the bar and hold it at the front of your shoulders.
- Press it straight up to straight arms.
- Lower under control to the shoulders.
Form cues
- Keep your back against the pad.
- Move your head back slightly to let the bar pass.
- Keep the wrists stacked.
Common mistakes
- Arching off the pad.
- Pressing the bar forward.
Muscles worked
Main target: Front delts. The front head of the deltoid caps the front of the shoulder. It raises the arm forward and helps in every press, which is why it is often trained more than its two neighbours.
On the way: Side delts and Triceps.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Rear delts, in the front and rear shoulder pattern.
What to pair it with
Movements that round out a workout with the Seated Overhead Press, from the same catalog the StatBlockFit app logs.
- Face Pull Superset partner: it trains the other side of the front and rear shoulder pattern, so the two can alternate.
- Barbell Bench Press Same push session: it trains the chest.
- Barbell Shrug Often left out: it trains the traps, a job the moves above leave undone.
A complete workout around it
4 movements, the Seated Overhead Press first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Seated Overhead Press 3 × 5 to 12 reps
- Face Pull 3 × 12 to 20 reps
- Barbell Bench Press 3 × 3 to 10 reps
- Barbell Shrug 3 × 8 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Shoulder Press
Dumbbell
Gym or cable swap
Machine Shoulder Press
Machine
Less load on the shoulder
Landmine Press
The Seated Overhead Press loads the shoulder by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Overhead Press.
Other variations of the Overhead Press: Dumbbell Shoulder Press, Machine Shoulder Press, Landmine Press, Push Press, Z-Press and Smith Machine Overhead Press.
Do before it: Wall Slide (shoulder blades), Shoulder Dislocate (shoulder range) and Thoracic Rotation (upper back range).
Track it in StatBlockFit
In the StatBlockFit app the Seated Overhead Press is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Seated Overhead Press?
Set up: Sit on an upright bench in a rack with the bar at about shoulder height. Grip slightly wider than your shoulders. Steps: 1. Unrack the bar and hold it at the front of your shoulders. 2. Press it straight up to straight arms. 3. Lower under control to the shoulders. Form cues: Keep your back against the pad. Move your head back slightly to let the bar pass. Keep the wrists stacked. Common mistakes: Arching off the pad. Pressing the bar forward.
What muscles does the Seated Overhead Press work?
It trains the front delts as its main target and works the side delts and triceps on the way.
What can I do instead of the Seated Overhead Press?
At home: Dumbbell Shoulder Press. In a gym: Machine Shoulder Press. With less load on the shoulder: Landmine Press. Each trains the same main muscle.
What should I pair the Seated Overhead Press with?
Good partners in the same workout are Face Pull, Barbell Bench Press and Barbell Shrug.
How heavy should the Seated Overhead Press be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.