Barbell Shoulder Press

Seated vs Standing — Which Is Better?

Both are excellent. The seated version allows more stability and typically allows heavier weight — the back is supported and the movement is more isolated. The standing version requires greater core engagement and is arguably more functional — it trains the body to stabilise under load from the ground up. Both have a place in a well-rounded programme.

If you are new to overhead pressing, start seated. Once the movement is established, incorporate the standing version. They complement each other well.

How to Perform It — Seated

1. Set up an upright bench inside a squat rack or use a dedicated shoulder press station. The bar should be at approximately chin height when seated.
2. Sit upright with the back fully supported. Grip the bar slightly wider than shoulder-width, overhand grip.
3. Unrack the bar and hold it at the front of the shoulders — not behind the neck. The bar should be at chin or upper chest level.
4. Brace the core. Press the bar directly overhead to full arm extension. The bar should travel in a straight vertical line.
5. Lower the bar back to the starting position under control. Do not let the elbows drop below the level of the bar.

How to Perform It — Standing

1. Set the bar in a squat rack at approximately shoulder height. Grip slightly wider than shoulder-width.
2. Step under the bar, position it across the front of the shoulders. Elbows pointing forward and slightly up.
3. Unrack and step back. Feet shoulder-width apart, core braced, glutes engaged.
4. Press the bar overhead to full arm extension. The head should move back slightly as the bar passes the face, then forward again at the top.
5. Lower under control to the starting position. Do not use leg drive — this is a strict press, not a push press.

Common Mistakes

• Pressing behind the neck — dangerous for the shoulder joint. Always press from the front.
• Excessive lower back arch — the core must remain braced. Excessive arch shifts load to the spine rather than the shoulders. If you cannot press without arching excessively, the weight is too heavy.
• Partial range of motion — press to full arm extension on every rep. Stopping short reduces the stimulus significantly.
• Using momentum — the standing press should be strict. Leg drive belongs in the push press, not here.
• Bar travelling forward — the bar should travel in a straight vertical line. If it drifts forward, the front deltoids are doing too much work and the shoulders are not properly engaged.

Muscles Worked

• Deltoids — all three heads, particularly the anterior and medial deltoid.
• Triceps — responsible for the final extension at the top of the press.
• Upper trapezius — stabilises the shoulder girdle throughout the movement.
• Core — particularly in the standing variation, the core works hard to maintain a stable base.