barbell seated overhead press

Sit on a bench with your back straight and feet flat on the ground.

Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.

Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.

Press the barbell overhead by extending your arms fully.

Pause for a moment at the top, then slowly lower the barbell back to shoulder level.

Repeat for the desired number of repetitions.