Seated Shoulder Press
The seated shoulder press is a bodyweight overhead pressing exercise performed while seated. It targets the deltoid muscles and engages the triceps and upper traps through the pressing motion, providing an effective seated upper body strengthening drill.
How to do it
- Sit upright in a chair with your feet flat on the floor and your core engaged.
- Raise both arms to shoulder height with your elbows bent at 90 degrees, palms facing forward.
- Press your arms upward until they are fully extended overhead.
- Slowly lower your arms back to the 90-degree position.
- Repeat for the desired number of repetitions.
Form cues
- Sit upright with your feet flat on the floor
- Engage your core to keep your torso stable
- Keep your elbows bent at 90 degrees at the start
- Press your arms upward until fully extended overhead
- Lower slowly back to starting height
Breathing: Exhale as you press your arms upward overhead, and inhale as you slowly lower them back down.
Common mistakes
- Arching the lower back as you press up, which puts unnecessary stress on your spine instead of targeting the shoulders.
- Rushing the movement, which reduces time under tension and uses momentum instead of muscle strength.
- Shrugging your shoulders toward your ears, which shifts the work away from your delts and onto your neck.
Muscles worked
Primary: delts. Secondary: triceps, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp shoulder pain, ease off and stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do the seated shoulder press without weights?
Yes, this version relies entirely on bodyweight and controlled muscle tension to strengthen the shoulders.
What if I feel this in my neck instead of my shoulders?
Try to keep your shoulders relaxed down away from your ears and check that you are not arching your back.
How often can I practice this exercise?
You can safely include this 2 to 3 times per week with at least a day of rest in between upper body sessions.