CompoundBarbell
Seated Barbell Overhead Shoulder Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit on a bench with back support
- Position a barbell on a rack at shoulder height
- Grasp the bar slightly wider than shoulder width
- Unrack the bar and position it at shoulder level
- Press the bar straight up overhead
- Extend arms fully at the top
- Pause briefly at full extension
- Lower the bar back to shoulder level with control
💡Coaching Cues
- ✓
Press straight up
- ✓
Full extension at top
- ✓
Control descent
- ✓
Back stays against pad
- ✓
Bar path is vertical
- ✓
Core stays tight
⚠️Common Mistakes
- ✗
Not achieving full extension
- ✗
Arching back excessively
