Seated Barbell Shoulder Press.

Make every rep count.

1. 01

   Set the bar in the rack just below shoulder height, load your weight, and place an adjustable bench underneath at a fully upright (90°) angle.

2. 02

   Sit tall with your feet planted. Grab the bar with an overhand (pronated) grip, hands slightly wider than shoulders.

3. 03

   Unrack and bring the bar to the start position over your upper chest. Keep your core braced and ribs down.

4. 04

   Inhale, tighten your midsection, and tuck your chin slightly as you lower the bar under control to the top of your chest/upper collarbone area (don’t bounce).

5. 05

   Exhale and press straight up until your elbows are locked out overhead, keeping the bar path vertical and shoulders stable.

6. 06

   Repeat for your reps, maintaining a tall posture and controlled tempo throughout.