Seated Barbell Overhead Press
Front delts TricepsSide delts Barbell weight × reps
| Primary muscle | Front delts |
|---|---|
| Secondary | Triceps, Side delts |
| Equipment | Barbell |
| Logged as | weight × reps |
| Default jump | 2.5 kg |
| Strength standard | Overhead press standards, one-rep max |
Cue
Back on the pad; lower to the chin.
How to progress it in Beatweek
Seated Barbell Overhead Press runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.
- Rep range: a routine target of 8 means 8 to 10; a program rule brings its own range; otherwise it is read from your history.
- Some set under the top: same weight, beat each set by a rep.
- Every set at the top and the last session was not brutal (average RPE at or under 8.5): add 2.5 kg, every set back to the bottom of the range.
- Every set at the top but it was brutal: same weight, same reps, own it.
- Two sessions in a row with half the sets 2 reps under the bottom: deload 10 %, floored to the increment and never below the bar.
The rule set is in How Beatweek decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
Seated Barbell Overhead Press counts toward the overhead press strength standard: see where your lift stands in the overhead press standards by bodyweight, or turn a set into a max with the overhead press one-rep max calculator.
Log it in Beatweek
Add Seated Barbell Overhead Press to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.