How to do the Seated EZ Bar Overhead Press
- Sit tall on a flat bench, feet flat on the floor.
- Hold the EZ bar at your upper chest, palms facing forward.
- Keep your ribs down and press the bar straight up, moving your head back slightly.
- Extend your arms fully above your shoulders, then lower slowly.
- Return the bar to your upper chest to prepare for the next rep.
Full technique — 7 steps
- Sit tall on a flat bench with both feet planted firmly on the floor.
- Hold the EZ bar with an overhand grip on the inner angled sections.
- Start with the bar at upper-chest height, forearms vertical and elbows under the bar.
- Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
- Press the bar upward in a near-vertical path, moving your head back just enough to clear it.
- Finish with the bar directly over your shoulders and arms fully extended overhead.
- Lower the bar back to the upper chest under control and reset before the next rep.
Common mistakes
- Overarching the lower back
- Leaning back to start reps
- Bar drifting forward from body
- Elbows flaring too wide
- Stopping short of full overhead extension
Form cues
- Keep forearms vertical
- Keep ribs down
- Press straight overhead
- Clear chin early
- Straighten arms over shoulders
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Resistance bands
Machine
Barbell
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Machine Shoulder Press
- Easier Alternating Dumbbell Shoulder Press
- This exercise Seated EZ Bar Overhead Press
- Harder EZ Bar Anti-Gravity Press
- Harder Elevated Close Grip Pike Push-Up
Too hard for now? Start with the Alternating Dumbbell Shoulder Press.
Quick answers
What muscles does the Seated EZ Bar Overhead Press work?
Primary: Front delts 9/10. Also works: Triceps 7/10, Side delts 5/10, Upper chest 4/10, Traps 4/10.
When should I do the Seated EZ Bar Overhead Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.
How many sets and reps of the Seated EZ Bar Overhead Press?
Strength: 3–5 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Seated EZ Bar Overhead Press?
Dumbbells: Stability Ball Dumbbell Shoulder Press, Neutral Grip Dumbbell Shoulder Press. Resistance bands: Resistance Band Arnold Press, Resistance Band Lateral Raise to Shoulder Press. Machine: Single Arm Machine Shoulder Press. Barbell: Unsupported Seated Barbell Overhead Press, Seated Barbell Overhead Press.
What is an easier version of the Seated EZ Bar Overhead Press?
Alternating Dumbbell Shoulder Press (Beginner), Machine Shoulder Press (Beginner).
What is a harder version of the Seated EZ Bar Overhead Press?
EZ Bar Anti-Gravity Press (Intermediate), Elevated Close Grip Pike Push-Up (85% of bodyweight).
