Seated floor press overhead

A compound exercise for the front delts, with help from the triceps, abs, side delts. Equipment: barbell and squat rack.

Orbit

Drag to rotate

WorksFront deltsTricepsAbsSide delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Sit on the floor, legs straight out, bar at the collarbones from the rack.
Press straight up without leaning back
Lower to the collarbones

Muscles worked

Seated floor press overhead: 3D figure mid-rep with the front delts highlighted

Front delts · main
Triceps
Abs
Side delts

Equipment

Barbell
Squat rack

Alternatives

Exercises that train the same main muscles. See all seated floor press overhead alternatives.

Standing dumbbell shoulder pressDumbbells
Standing overhead pressBarbell and Squat rack
Band overhead pressResistance bands
Dumbbell push pressDumbbells
Elevated pike push-upPlyo box or step
Half-kneeling kettlebell pressKettlebells

More front delts exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Incline dumbbell pressDumbbells and Adjustable bench
Feet-up push-upPlyo box or step
Lean-forward push-upNo equipment
Seated dumbbell pressDumbbells and Adjustable bench
Machine shoulder pressShoulder press machine

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