Barbell Seated Military-Press
Build upper body strength! The Barbell Seated Military Press targets your shoulders, triceps, and core. A great exercise for serious gains!
The Barbell Seated Military-Press is a compound exercise that mainly works the shoulders and triceps, with help from the chest and back. You'll need: exercise bench or barbell or weight plates.
Required Equipment
Barbell Seated Military-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Barbell Seated Military-Press Variations and Alternatives
How to do the Barbell Seated Military-Press
Barbell Seated Military Press Instructions
Positioning:
Set the barbell on a rack at about chest height.
Sit down on the bench with your back firmly against the backrest.
Plant your feet flat on the ground, about shoulder-width apart, ensuring that your knees are at a 90-degree angle.
Grasp the barbell with a grip slightly wider than shoulder-width apart.
Position the barbell in front of your collarbone, with your elbows directly below the bar.
Movement:
Starting Position: Engage your core, and while keeping your back straight and elbows tucked, lift the barbell off the rack and hold it at shoulder level.
Press Up: Exhale as you press the barbell overhead. Extend your arms fully while keeping a slight bend in your elbows at the top.
Lower Down: Inhale as you slowly lower the barbell back to shoulder level, maintaining control throughout the movement.
Repetition: Perform the desired number of repetitions, focusing on maintaining a stable and controlled motion.
Tips:
Keep your wrists straight and directly over your elbows.
Avoid arching your back; maintain a neutral spine throughout the exercise.
Start with lighter weights to develop proper form before increasing the load.
Barbell Seated Military-Press FAQs
What muscles does the Barbell Seated Military-Press work?
The Barbell Seated Military-Press mainly works the shoulders and triceps, with help from the chest and back. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Barbell Seated Military-Press?
Exercise bench or barbell or weight plates.
Is the Barbell Seated Military-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Seated Military-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Seated Military-Press variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Overhead Press, Barbell Behind-Back Push-Press, Barbell Incline Shoulder Press and Barbell Seated Overhead Behind-Neck Press.
Training calculators
Work out the numbers behind your training before your next session.