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Seated Front Press

This movement can be performed with a barbell or dumbbells. It requires a bench or study chair (capable of supporting your weight and the weight you're using.) It is easiest to shoulder the barbell or dumbbells, first. (This is called a clean, if done from the floor to the shoulders.)

With the barbell or dumbbells held at the shoulders, straddle the bench or stand in front of the chair. Now, carefully sit down...by squatting down until your buttocks lightly touch the bench. Don't collapse all at once...you can compress your spine when the weights get heavy. Assume a solid, seated position with the back straight, the feet wide apart for stability and the feet firmly planted on the floor.

The bar should be held in a shoulder width or slightly wider grip. Tighten your lower back and abdominals, while inhaling. Now push the bar steadily and evenly to arm's length above your head. Exhale when it is comfortable to do so. To pass the face without hitting it, you'll have to do one of two things: either turn your head to the side or tuck your chin in and lean back ever so slightly, straightening up as soon as the bar passes your face. Lower the bar slowly, retracing the path you took during the upstroke.

If you are using dumbbells, you don't have to worry about clearing your face...but the movement will be harder since you have to control each 'bell separately.

It is called the seated front press (meaning in front of the neck) to differentiate it from the seated press behind neck. Both are overhead lifts.

Wicked