Seated Barbell Press- Mistakes, Benefits, How To Do, And More -

The seated barbell press is a chest exercise that can be performed with a spotter or without a spotter. This article links to benefits and much more of chest exercise going from full extension, going down to the starting position, and then pressing back up again

This chest workout targets the sternal head of the pectoralis major muscle and minor muscle groups simultaneously, the anterior deltoid muscles, and triceps brachii muscle. As such it can lead to strong upper body development in those who do not already have it. Since this chest exercise does require strict form when done properly, there is an increased risk of injury if not done just right in regards to this type of lift.

This chest exercise focuses on the pectoralis major muscle, which is found on the anterior side of the chest. The sternocostal section of this muscle is responsible for flexion and adduction at the shoulder joint. As well as the elevation at the lower end of the sternum. The flexor portion of this muscle inserts into the first rib and helps to abduct and adduct from there along with both internal and external rotation.
The sternocostal portion also attaches to some ribs, with one of its tendons attaching to the fifth rib. The middle fibres of this muscle are responsible for upward curvature and extension at the upper chest area together with forward protraction at that location.

#1 How To Do Seated Barbell Press

Step 1- Lie on your back with your arms extended above you, palms facing down.

Step 2- Place your feet flat on the floor, hip-width apart and knees bent.

Step 3- Place a barbell across your chest, resting at arm’s length in front of you. Your elbows need to be outside of your wrists.
Step 4- Slowly push the weight up until your arms are almost straight and locked out at the top position, keeping a slight bend in the elbows.
Step 5- Then, lower the weight until you feel your shoulder blades move towards the floor. Repeat for the recommended amount of repetitions.

To engage the correct muscles, there needs to be strict form when performing this chest exercise. The back should remain supported by a flat surface so that the pecs can get their full range of motion. And stay in line with gravity at all times throughout this chest workout. If there is a large amount of forwarding lean during any point in this chest exercise. It could cause injury not only to the muscle but also to tendons as well as other soft tissue structures in the area.

How To Do Seated Barbell Press — source: https://bodybuilding-wizard.com

#2 Points To Remember While Doing This Exercise:

Make sure to keep the elbows outside of the wrists as this is key in order to get a good range of motion in this chest workout.
Keep your head and neck in a neutral position throughout this chest workout, again to avoid injury.
The range of motion for this chest exercise should be nearly 180 degrees, if the barbell is lowered far enough so that the shoulder blades can come off of the floor.
Keep good form and lift only up to a point where the upper arms are completely straight. In case the barbell gets too low along with the middle pecs.
If you have to adjust your grip, do so by propping one hand up against a wall or another object that is sturdy. This technique will allow you find a comfortable position for your grip, and can still be effective in lifting of this chest exercise.
Be sure not to take any part of this chest exercise too fast, as this usually causes injury and could cause overtraining issues as well.

Because many muscles are being worked during this chest workout it is important to focus on maintaining correct form. So as not to cause injury while also not losing effectiveness on any given set.

Points To Remember While Doing Seated barbell Press — source:https://i.ytimg.com

#3 Mistakes People Do While Doing Seated Barbell Press

Failing to keep the elbows out of the wrists.
Moving too fast or trying to get more weight than recommend by your own strength level.
Failing to keep the head and neck in a neutral position.
Failing to keep the hands in a good, secure grip on the barbell.
Taking part of this chest exercise too fast. Overworking it so that it is not effective at full range of motion by fixating on moving just one muscle at a time for 14–20 repetitions. This can actually cause injury in many cases and can lead to overtraining even without any conscious effort. Or on the part of the lifter due to constantly having less than perfect form.

#4 How To Correct These Mistakes:

Maintain your back in a flat surface so that the middle pecs can get a full range of motion.
Keep your head and neck in a neutral position throughout this chest workout, again to avoid injury.
Keep good form and lift only up to a point where the upper arms are completely straight. In case the barbell gets too low along with the middle pecs.
Correct these mistakes by using one hand as described above as needed to maintain good form. While lifting this chest exercise.

How To Correct Mistakes Of seated barbell press — source: https://builtwithscience.com

#5 Benefits Of Seated Barbell Press

The biggest benefit of this chest exercise is that it can lead to increased upper body development due to the nature of the movement. And the fact that many muscles are engage at one time during its performance.
This chest workout can lead to muscle endurance, which is key for athletes who are involved in multiple sports or activities.
This chest exercise does not require a spotter and can be done from a variety of different angles in terms of grip. Which increases its usefulness as well as efficiency.
Seated barbell press can also lead to an increase in strength due to it being able to be used by anyone. Interested in building up this particular muscle group and including it in their fitness routine.
Works the pectoralis major muscle.
Strengthens the triceps muscles (back of upper arms).
Teaches muscle balance between the anterior and posterior upper body.
Increases strength in shoulders and back.
Strengthens the trapezius muscles (muscles of back of neck) and serratus anterior (muscles on side of chest).
Strengthens the deltoids (shoulders).