How to Do the Perfect Seated Barbell Press (Complete Guide)

Perfect Seated Barbell Press Technique

The seated barbell press is a compound movement that targets the shoulders, triceps, and upper chest. Proper form is crucial to avoid strain on the lower back and ensure maximum strength gains.

Step-by-Step Form Guide

1.Setup Position: Sit on a bench with back support, feet flat on the floor, and grip the barbell with hands just wider than shoulder-width apart.
2.Starting Position: Bring the barbell to shoulder level with elbows bent at 90 degrees.
3.Pressing Movement: Push the barbell overhead in a straight line, extending your arms fully at the top.
4.Controlled Descent: Lower the barbell back to shoulder level under control, keeping elbows slightly forward.
5.Breathing: Exhale as you press the barbell overhead and inhale as you lower it.
6.Safe Finish: Ensure the barbell is returned to the starting position safely and under control.

Common Mistakes to Avoid

1.Using excessive weight that causes jerking or arching of the lower back.2.Flaring the elbows too far out, which can strain the shoulder joints.3.Not maintaining full core engagement, leading to instability.4.Holding your breath during the press, reducing performance and safety.5.Pressing the barbell too far forward or backward, putting unnecessary stress on the shoulders.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Helps with body alignment and avoiding excessive arching of the back.
2.Guides proper hand and elbow placement for optimal shoulder engagement.
3.Monitors movement speed and control for efficient lifting and safety.
4.Assists in breathing pattern optimization to support endurance.
5.Offers feedback on stability and bar path to prevent shoulder strain.

Perfect Seated Barbell Press Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching