Seated Barbell Press
Reps7 times
Calories burned144 kcal
LevelMedium
Changing duration and load is available in our application
Sit on a bench. Place the bar in the stops at the level of the chin. The grip on the bar should be performed in such a way that the elbows are bent at an angle of 90 degrees. Remove the barbell, place it on your shoulders. Perform an overhead barbell press. This movement is performed on the exhale. Hold the bar in the top position for 1 second and slowly lower it to your shoulders.
How to perform the exercise
7 times
144 kcal
Control your movement and do not rush.
01
Starting position
Sit on a bench. Set the bar in the supports at chin level.
02
Grip
Use a grip that lets your elbows bend at a 90-degree angle.
03
Unrack
Unrack the bar and place it on your shoulders.
04
Press
Press the bar overhead, exhaling during the movement.
05
Lockout
Hold the bar at the top for 1 second.
06
Lowering
Slowly lower it to your shoulders.
Variants
Beginner
Use light weight and control your elbows.
Middle
Work with moderate weight and keep a pause at the top.
Professional
Increase weight and perform a slow lowering phase.
Which muscles are working
Shoulders and triceps
Benefits of the exercise
Strength
Builds shoulder and triceps strength.
Balance
Improves torso stability.
Simply
Helps you learn the overhead press.
Contraindications
Acute pain in the shoulders, neck or back.
Recent injuries to the shoulder or neck.
Medical prohibition of overhead training.
Recommendations
Back
Keep your back straight.
Elbows
Do not flare your elbows too wide.
Weight
Reduce the weight if you lose control.
