Seated overhead barbell press

You need

How to do it

1. Adjust the back support of a gym bench to an upright position (90-degree angle) and place it facing away from a barbell rack. The distance between the bar and bench should be small, so you can grab the barbell without having to reach too far back.
2. Set the barbell at a height that allows you to reach it seated while maintaining a slight bend in your elbows. Doing so is vital for safe unracking and re-racking because all you have to do is straighten your arms to elevate the bar.
3. Sit on the bench and put your back against the back support. Plant your feet into the floor and maintain a 90-degree angle at your knees.
4. Bring your upper back into the bench, reach up, and grab the barbell with an even overhand grip. Your hands should be slightly more than shoulder-width apart.
5. Engage your abs, take a breath, and extend your arms to unrack the barbell from its rack.
6. Bring the bar overhead for the starting position while keeping your torso rigid and in position.
7. Take another breath and lower the barbell to below your chin level, being careful not to hit your nose on the way down.
8. Lower the bar until your elbows are slightly lower than your shoulders, hold for a moment, and press the barbell back to the top, exhaling near the end.