S E A T E D B A R B E L L S H O U L D E R P R E S S E S
Muscles worked: Deltoids
Grab a barbell with an overhand grip and press it over your head. Lower it onto your trapezius
muscles and sit down on a flat exercise bench press, or a bench that has a back support attached to it.
Be sure to place your hands about 4-6 inches wider than each shoulder. Press the bar up
directly upward from your shoulders to straight arm's length. Lower the barbell
back down to the point where the edge of the barbell touches the top of your trapezius and
Note Keep your back straight throughout the entire
movement. You can also do this exercise in a standing position. Standing will allow you to use more
weight. Sitting makes the movement more strict, making it harder to press heavier weight. Your gym
may also be equipped with a shoulder press bench press. This makes maneuvering the barbell around
Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight off your
trapezius and deltoid muscles. This will only cause injuries. Don't allow your elbows to drift
forward, this will take the stress off your rear deltoids. Don't let your torso drift backwards or
forwards during the movement.