Seated Front Barbell Press

1. First, sit on the bench with back pressed firmly against the padding for support.
   
   
2. Then grab the barbell using an overhand grip, with hands approximately 3-5 inches apart wider than shoulder-width apart.
   
   
3. Have your spotter help you lift the Olympic bar from the standards.
   
   
4. At this point, the Olympic bar is held straight above the head, with your elbows slightly flexed.
   
   

• You slowly lower the weight down to your anterior deltoids (in front of your head), and without bouncing the barbell at the bottom of the movement push it upward to the starting position.
  
  
• You should never lock the elbows at the top of the movement.
  
  
• Then repeat the movement until the desired number of repetitions is completed while keeping the movement fluent, slow, and controlled.
  
  

• Press Behind Neck
• Seated Front Dumbbell Press