Seated Barbell Shoulder Press

Directions:

Preperation/body position

1. Load bar with a suitable weight. Put on safety collars.
2. Take an overhand shoulder width grip, and take bar off rack (or Clean off floor if you do not have a rack).
3. Carefully place the barbell just in front of your neck, whilst keeping torso erect, and back straight whilst seated in a sit that has good back support.

Excution/Movement

1. Whilst keeping torso erect and back straight, press the bar upwards until arms are extending above.
2. Whilst keeping good body posture, slowly lower the weight back in front of the neck.
3. Repeat for desired amount of repetitions.

Comments

The seated barbell shoulder press is similar to the military press, only you are seated during the movement.
Some people prefer this version as it is difficult to cheat the weight up, as the torso is stationary whilst seated. This also allows for back support if using a chair that allows so. Spotting also proves easier compared to that of the standing version, which is some what difficult due to the height the bar reaches, and the position of the body during execution.

Shoulder pressing is an effective way to stimulate the anterior (front) and lateral (side) deltoid heads. The stress placed on the posterior (rear) head is minimal however, and is not recruited much during the lift.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.