Seated Barbell Shoulder Press

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The Seated Barbell Shoulder Press is a great exercise for developing size and strength in the shoulder area.  The shoulder joint and muscle is a small body part that is involved in performing all strength exercise for the upper body.

If you injure your shoulder bad enough, it prevents you from being able to activities that involve the use of the upper body.  It is vitally important to maintain strength and mobility in the shoulders.

Seated Barbell Shoulder Press

Benefits of the Seated Barbell Shoulder Press

There are many benefits to doing the seated barbell shoulder press.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves strength in the bones, ligaments and tendons.
  • Improves bone density decreasing your risk of osteoarthritis.
  • Improves stability in the wrists, elbows and shoulders enabling your joints to stay in place when performing the seated barbell shoulder press.
  • Strengthens other areas in your body such as the triceps, trapezius and upper chest.

Performance Related Benefits:

  • Helps increase strength in the bench press.
  • Makes the shoulder area more resistant to injuries caused by contact and exertion of force.
  • Improves your performance in other activities and sports such as swimming, football and lacrosse.

Seated Barbell Shoulder Press Technique

  • Sit on the seat, feet on the floor the width of your hips.
  • Push your feet into the floor, push your back against the back support of the seat.
  • Keep your back in a flat and neutral position, retract your shoulder blades.
  • Keep looking up at a slight angle.
  • Grip the barbell tight with your hands at a width that makes a 90 degree angle between your upper arms and forearms.
  • Breathe in through the nose.
  • Slowly lower the bar until it almost touches your upper chest.
  • Push the barbell in an upward direction by extending the elbows and breathe out through the mouth.
  • At the top of the movement, maintain a slight bend in the elbows to maintain tension on the shoulders.
  • Start the next repetition by breathing in through the nose and lower the bar with control until it almost touches the upper chest.

Seated Barbell Bench Press Dos

  • Keep your body compact and tight as one unit.
  • Keep your shoulder joint packed into the shoulder socket.
  • Use the correct breathing patterns.
  • Grip the bar tight.
  • Maintain tension on the shoulders at all times.

Seated Barbell Shoulder Press Don’ts

  • Body staying relaxed during the movement.
  • Arching the back.
  • Pressing behind the neck.
  • Using momentum to power the movement.
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