Sculpt Your Entire Upper Body While Sitting Down
Torn between watching Netflix and working out? I get it. But what if I told you there was a move you could do to tone your arms, abs, shoulders, and back while sitting down?
It's called the seated overhead press. It's kind of similar to a military shoulder press, but instead of using your bodyweight as resistance, you'll use a set of dumbbells to double down on the muscle gains.
Sounds good? I'll break down how to do a seated overhead press with step-by-step instructions below, plus benefits, variations, and more.
How To Do A Seated Overhead Press
In any seated position that you feel comfortable, sit with good posture (shoulders over hips, spine neutral, navel drawn in). Bring dumbbells to your shoulders with bent arms and your elbows wide to your sides but still visible in your periphery.
Press one weight directly overhead until your arm is completely straight. Pause, then slowly lower back to the starting position.
Repeat on the other side.
Form tips: Try not to let your rib cage flare out or back arch as the weight goes overhead. This could mean that you're not engaging your core enough.
Reps/sets for best results: I recommend three sets of 10 to 15 reps for best results.
What Are The Benefits Of The Seated Overhead Press?
The seated overhead press will build strength through your shoulders, chest, biceps and triceps (hello, upper body strength!). Plus, doing this move in a seated position helps you focus more on isolating your shoulders, instead of overcompensating with your legs.
The seated press will also allow you to focus on your form, so when you're doing a standing overhead press, you'll look and get results like a pro.
Bonus benefit: If you keep an engaged core (which you should), you'll get some abs work in there, too!
Variations Of The Seated Overhead Press
Add tempo to your seated overhead press: Push the weight up in one second and then lower it down slowly for five seconds. This will help you focus on your form and build strength quicker.
Do the press in a kneeling position: This variation of an overhead press challenges your core even more because your base is less stable and you're able to squeeze and engage your glutes, which will help activate your deep core stabilizer muscles.
How To Add The Seated Overhead Press To Your Workout
Pair it with a pulling motion: Try this move after a bent over row or chin ups, so that you can alternate the push and pull movements of your workout. This will ensure your body is getting enough rest as it does work.
Add it to your arms day: This a great move to do if you're shooting for hypertrophy, a.k.a. building muscle! Incorporate this movement into your workout with a heavy weight, rest for 2 to 3 minutes, then repeat for the full three sets.
Like this move? You'll LOVE Betina's full get-strong plan, which comes with 10 workouts. Get it by downloading our All/Out Studio app, which features additional fitness programs from other trainers we love.
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