Videos
Instructions
- Sit upright on a bench with back support and feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width, palms facing forward.
- Unrack the barbell and position it at upper chest level.
- Press the barbell overhead until arms are fully extended.
- Lower the barbell under control back to the starting position.
Technical Tips
- Keep your back straight and core engaged throughout the movement.
- Avoid flaring your elbows too far outward.
- Do not lock out your elbows at the top of the press.
Breathing Tips
- Inhale as you lower the barbell toward your chest.
- Exhale forcefully as you press the barbell overhead.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Cervical spine disorders
- Lower back pain without proper support
The Seated Barbell Military Press is a foundational upper-body strength exercise that emphasizes controlled overhead pressing. Performed in a seated position with an Olympic bar, this movement isolates the shoulder muscles while minimizing assistance from the lower body, making it a highly effective choice for developing shoulder mass and stability. The seated setup also helps maintain better posture and reduces the risk of lower back compensation compared to its standing counterpart. This press variation is ideal for athletes and fitness enthusiasts aiming to build deltoid strength, improve shoulder symmetry, and enhance pushing power for sports or functional performance. Whether included in a hypertrophy routine or a compound strength program, the Seated Barbell Military Press remains a staple in overhead training due to its efficiency, progression potential, and biomechanical soundness.
What muscles does the seated barbell military press work?
The seated barbell military press primarily targets the shoulder muscles, especially the anterior deltoids, while also engaging the triceps, upper chest, and stabilizing muscles like the serratus anterior.
Is the seated barbell military press better than the standing version?
The seated version offers better support and reduces lower back strain, making it ideal for isolating the shoulders. However, the standing version involves more core activation and overall stability work.
How should I grip the bar for a seated barbell military press?
Use a grip slightly wider than shoulder-width with palms facing forward to ensure optimal leverage and reduce strain on the shoulder joints.
Can beginners do the seated barbell military press?
Yes, beginners can perform the seated barbell military press with proper form and manageable weights. It's advisable to start with light loads and ensure proper shoulder mobility.
How heavy should I go on the seated barbell military press?
Choose a weight that allows you to maintain good form for 6–12 repetitions. Avoid excessively heavy loads that compromise shoulder integrity or control.