Seated Barbell Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Sit upright on the bench, grip the barbell slightly wider than shoulder-width, and unrack it at collarbone height.
• Keep the chest tall, brace the core, and tuck the elbows slightly forward under the bar.
• Press the bar vertically in a straight line, tilting your head back slightly to let the bar pass.
• Lock out the arms at the top without shrugging the shoulders, then control the descent back to the starting position.

Common mistakes

• Arching the lower back excessively off the backrest.
• Flaring the elbows directly out to the sides.
• Bouncing the bar off the chest at the bottom of the movement.

Frequently asked questions

How high should the backrest of the bench be angled?

The backrest should be set to a vertical or nearly vertical angle between 85 and 90 degrees to target the shoulders effectively.

Should the barbell touch the chest on every repetition?

Yes, if shoulder mobility allows, lowering the bar to collarbone level maximizes the active range of motion.

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