{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Seated Barbell Shoulder Press",
      "kind": "common"
    },
    {
      "text": "Seated Overhead Press",
      "kind": "common"
    },
    {
      "text": "Seated Military Press",
      "kind": "common"
    },
    {
      "text": "Seated OHP",
      "kind": "abbreviation"
    },
    {
      "text": "OHP Barbell",
      "kind": "common"
    },
    {
      "text": "Overhead press Barbell",
      "kind": "common"
    },
    {
      "text": "Military Press with Barbell",
      "kind": "common"
    },
    {
      "text": "Shoulder Press, Barbell",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "adjustable-bench",
        "bench"
      ],
      [
        "squat-rack",
        "power-rack"
      ]
    ]
  },
  "external_ids": {
    "wger": "566"
  },
  "id": "oec:seated-barbell-overhead-press",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an upright or steep incline (roughly 75 to 85 degrees) inside a rack.",
      "Position the barbell on J-hooks at roughly chin height when seated.",
      "Sit back firmly against the pad with your feet planted flat on the floor.",
      "Grip the bar slightly wider than shoulder width with a full pronated grip, resting the bar across the heels of your palms.",
      "Unrack the barbell and hold it at upper chest height just below your chin, with elbows slightly forward of the bar."
    ],
    "steps": [
      "Brace your core and press the barbell vertically upward in a smooth, controlled path.",
      "Tuck your chin slightly as the bar passes your face, then push your head back to neutral as the bar clears your forehead.",
      "Lock out your elbows overhead with the bar positioned directly over your shoulders.",
      "Lower the barbell under control back to collarbone level, tracking your elbows slightly in front of your torso."
    ],
    "breathing": "Inhale and brace your core at the bottom before pressing, and exhale as you reach full lockout overhead.",
    "cues": [
      "Press through your palms",
      "Tuck the chin, then push through",
      "Elbows slightly forward, not flared",
      "Keep upper back pinned to the pad"
    ],
    "common_faults": [
      {
        "fault": "Excessively arching the lower back away from the bench.",
        "correction": "Keep your core tight and your hips and upper back firmly pressed against the backrest."
      },
      {
        "fault": "Flaring the elbows straight out to the sides.",
        "correction": "Keep your elbows tucked about 30 to 45 degrees in the scapular plane to protect the shoulder joint."
      },
      {
        "fault": "Bouncing the bar off the chest.",
        "correction": "Control the descent and pause briefly at collarbone level before pressing upward."
      }
    ],
    "safety": {
      "precautions": [
        "Set safety pins in the rack just below chin level to catch the barbell if a rep is missed.",
        "Avoid using a false or thumbless grip to prevent the bar from slipping."
      ],
      "spotter": "recommended",
      "safeties": true
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Seated Barbell Overhead Press",
  "previous_ids": [
    "oec:shoulder-press-barbell"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Shoulder Press, Barbell",
        "url": "https://wger.de/en/exercise/566/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-dumbbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-dumbbell-shoulder-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-overhead-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "incline_degrees": 85,
    "load_position": "front-rack",
    "position": "seated",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A compound upper-body pressing exercise performed seated on an upright or near-vertical bench to build shoulder and triceps strength while minimizing lower-body contribution."
}