Are you tired of experiencing shoulder pain during your barbell seated shoulder press? You’re not alone. It’s a common problem that many people face. The cause of this pain can often be attributed to poor form, overuse, or an underlying injury. However, don’t let this discourage you from pursuing your fitness goals. There are solutions available that can help alleviate the discomfort and allow you to perform this exercise pain-free. In this post, we’ll share tips and techniques to improve your form and prevent injury during your barbell seated shoulder press, so you can enjoy the full benefits of this exercise without any unwanted discomfort.
Barbell Seated Shoulder Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
- Equipment: Barbell and Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Barbell Seated Shoulder Press Instructions
- The seated shoulder press is best performed on a bench with back support if you need extra support. If you are performing it on a flat bench, you may consider wearing a lifting belt.
- There are shoulder press racks. If you are using a shoulder press rack, position the barbell in front of you on the rack.
- Grab the barbell with an overhand grip slightly wide than shoulder-width. Place the bar near the top of your chest.
- Press the barbell straight up until your arms are fully extended overhead.
- Next, return the bar straight down to your upper chest by lowering it slowly.
- Repeat until complete with your set.
Barbell Seated Shoulder Press Muscles
- Deltoid – Lateral
- Pectoralis Major – Clavicular
- Psoas major
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
- Biceps Brachii
- Triceps – Long Head
- Iliocastalis lumborum
- Iliocastalis thoracis
Benefits of Barbell Seated Shoulder Press
The barbell seated shoulder press is an excellent exercise for targeting the anterior deltoid. The deltoid is a three-headed muscle that helps to raise and rotate the arm. The barbell seated shoulder press specifically targets the anterior deltoid, which is the portion of the deltoid that is responsible for shoulder flexion. This exercise can help to build strength, size, and definition in the anterior deltoid, making it an important part of any strength training or fitness routine. Additionally, this exercise can help to improve posture and stability, as well as reduce risk of injury in the shoulder.
Tips for Performing Barbell Seated Shoulder Press
The barbell seated shoulder press is a great exercise to add to your fitness routine. To ensure you get the most out of this exercise and stay safe while doing it, make sure to follow these tips:
- Set your seat where the bar won’t touch the rack when you press. Ensure you are able to mount and dismount the bar easily.
- Lift Somewhere You Can Examine Your Technique In A Mirror. You need to have the opportunity to have a solid technique for every single rep, so as to make this happen you will need to have a way to see and fix your form.
- Change Your Training Sets Randomly With Different Weight And Rep Combinations. For instance 3 set of 8-12 for a few weeks then 5 sets of 5 reps for a week or two.
- Slow Down Every Single Repetition To 4-6 Seconds For Every Contraction And The Same For The Extension, To Improve Your Exercise Session. So that you will create bulk you need to raise the amount of time under tension of your target muscle tissue. Going slower your repetition will raise time under strain. Frequent studies have revealed that 4-6 seconds contraction and extension is the sweet spot that provides optimum benefit for creating muscle mass. You should include this process on occasion, and not anytime you exercise.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to perform the barbell seated shoulder press correctly in order to get the most benefit from this exercise. To help you get the most out of the exercise and to ensure that you are avoiding any potential injuries, be sure to avoid the following mistakes.
- You Can’t Bypass Your Cooldown. You will likely improve your recuperation time and reduce soreness once you perform a proper cool-down.
- Don’t Relax Your Stomach. Keeping your abs flexed to protect your spine by maintaining your internal pressure.
- You’ll Do Better To Not Bypass A Warm-Up. Properly prepaing your Muscle tissue is the Quickest way to avoid personal injury.
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Variations and Complementary Exercises
If you want to mix up your workout routine or are looking for different exercises to target the same muscles as the Barbell Seated Shoulder Press, try these variations, complementary, or alternative exercises.
Barbell Standing Bradford Press
The Barbell Standing Bradford Press is a great complementary or alternative exercise for the Barbell Seated Shoulder Press. This exercise works the same muscles as the Seated Shoulder Press, but in a different way. The Standing Bradford Press puts less stress on the lower back and the knees, since you don’t have to support your body weight on a bench. Furthermore, this exercise allows you to use more weight than the Seated Shoulder Press, as you can recruit more muscle fibers due to its standing position. Finally, it helps to improve your stability and balance while engaging your core and shoulder muscles.
Barbell Standing Close Grip Military Press
The Barbell Standing Close Grip Military Press is a great alternative or complementary exercise to the Barbell Seated Shoulder Press. It puts more emphasis on the front deltoids and triceps, while still working the shoulders and upper back. To perform this exercise, start by standing with your feet shoulder-width apart and your hands slightly wider than shoulder-width apart on the barbell. From there, press the barbell up until your arms are straight, and then lower it back down to your chest. This exercise is great for building strength, power, and overall muscle mass in the shoulders and upper body.
Barbell Standing Military Press
The Barbell Standing Military Press is a great exercise to complement or serve as an alternative to the Barbell Seated Shoulder Press. This exercise requires you to stand and press the barbell above your head while keeping your core tight and your back straight. It will help strengthen your shoulder muscles, as well as your triceps and upper back. It also increases your stability and balance, and is a great way to incorporate more dynamic movement into your shoulder press routine.
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Barbell Standing Wide Military Press
The Barbell Standing Wide Military Press is an excellent alternative or complementary exercise for the Barbell Seated Shoulder Press. This exercise engages the shoulder muscles from a standing position and can be done with a wider grip than the seated shoulder press. This exercise also helps to increase stability, balance and core strength while targeting the shoulder muscles. The wider grip recruits more muscles than a traditional shoulder press and helps to build stronger shoulders and upper body. Furthermore, this exercise can be done with a lighter weight, making it suitable for all fitness levels.
Cable Shoulder Press
The Cable Shoulder Press is a great complementary or alternative exercise to the Barbell Seated Shoulder Press. The Cable Shoulder Press utilizes the same muscles as the Barbell Seated Shoulder Press, but with the added benefit of allowing for constant tension throughout the entire range of motion. This makes it a great exercise for building strength and muscle mass in the shoulders. Additionally, the Cable Shoulder Press allows for easier modifications and variations than the Barbell Seated Shoulder Press, making it a great choice for those looking to add variety to their shoulder workouts.
Dumbbell Arnold Press
The Dumbbell Arnold Press is a great complementary exercise to the Barbell Seated Shoulder Press. It works the same muscle groups but from a different angle. The Dumbbell Arnold Press is performed by holding two dumbbells with your palms facing away from you, then pressing them up and outwards in an arc-like motion. This exercise increases shoulder stability, as well as working your triceps and biceps. It also encourages greater range of motion than the Barbell Seated Shoulder Press, allowing for a more complete workout. Additionally, it is a great alternative exercise if you don’t have access to a barbell or don’t feel comfortable using one.
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Opposing Complementary Exercises
To ensure that your entire shoulder area is receiving an even workout, it is important to complete exercises that work the opposing muscles to the Barbell Seated Shoulder Press. By working both sets of muscles equally, you can help prevent injury and ensure balanced strength. The following exercises are great for complementing the Barbell Seated Shoulder Press:
Chin Up is an excellent complementary exercise to the Barbell Seated Shoulder Press as it works the opposing muscle group. Chin Up targets the lats and biceps, which are in the back of the shoulder, while the Barbell Seated Shoulder Press works the anterior shoulder muscles. By incorporating both exercises into your routine, you can ensure your shoulder muscles are well-rounded and strong. Chin Up helps to strengthen the muscles in the back of your shoulders that are often overlooked and neglected. Additionally, performing Chin Up helps to prevent overtraining of your front shoulder muscles, which can lead to injury.
Close Grip Chin Up
Close Grip Chin Ups are an excellent complement to Barbell Seated Shoulder Presses. The Close Grip Chin Up targets the back muscles, specifically the lats, which are the opposing muscle group to the shoulders. By performing the Close Grip Chin Up, you will be strengthening the back muscles and balancing out the muscles on your upper body. Additionally, because it is a body weight exercise, you can do it anywhere and will not need to go to the gym or use any special equipment.
Dumbbell Straight Arm Pullover
The Dumbbell Straight Arm Pullover is the perfect complement to the Barbell Seated Shoulder Press, as it works the opposing muscle groups. This exercise focuses on developing the back muscles, such as the lats and traps, while the Barbell Seated Shoulder Press works the front deltoids and triceps. The Dumbbell Straight Arm Pullover helps to create a balanced physique by strengthening the back muscles, which can help to improve posture, reduce fatigue, and increase overall strength. Additionally, it can help to activate and stretch the chest muscles, which can help to improve shoulder mobility and flexibility.
Get Strong Shoulders – Try Barbell Seated Press!
When it comes to building strong shoulders, one key exercise to consider is the barbell seated press. This movement targets the anterior deltoids, or the front part of your shoulder muscles. By pressing the barbell overhead while seated, you’ll engage your shoulders, triceps, and upper chest muscles. It’s important to use proper form and start with a weight that you can handle comfortably to avoid injury or strain. With consistency and dedication, incorporating the barbell seated press into your workouts can lead to improved shoulder strength and definition.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Barbell Exercises