How to do Seated Barbell Military Press

Seated Barbell Military Press is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps, core. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Sit on a bench with back support and grip the bar slightly wider than shoulder width
2. Hold the bar at collarbone level with your elbows under the bar
3. Brace your core and press the bar overhead
4. Once the bar passes your head, bring your head slightly forward to lock the bar over the vertical line
5. Lower the bar under control to chin-collarbone level

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Seated Dumbbell Shoulder Press, Arnold Press, Machine Shoulder Press

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)