Barbell Seated Shoulder Press

Instructions

1. Position an upright gym bench inside a squat rack.
2. Place the barbell on the rack and sit on the bench. You should be able to reach and unrack the barbell while seated and with your arms slightly bent.
3. Plant your feet on the floor.
4. Reach up and grab the barbell with an even overhand grip (palms facing forward). Your hands should be roughly shoulder-width apart.
5. Engage your abs, take a breath, and carefully unrack the bar.
6. Bring the bar to your chest, lean back into the bench, and bring your chest out.
7. Take another breath and press the bar overhead, exhaling as you reach the top.
8. Lower the bar to collarbone level as you breathe in. Your elbows should be slightly lower than your shoulders at the bottom position.
9. Press the barbell again.
10. Once finished, carefully rack the bar.