Description
A strength exercise that targets the deltoids and triceps. It is performed while seated, with a barbell pressed upwards from behind the head.
How to Do Barbell Seated Behind Head Military Press
- 1Setup
Sit on a weight bench with back support, positioning the barbell on a rack behind your head at a height that allows you to unrack it with slightly bent elbows.
- 2Setup
Grip the barbell with an overhand grip, slightly wider than shoulder-width, ensuring your elbows are directly under your wrists before unracking.
- 3
Lower the barbell carefully to rest on your upper traps, just behind your head, keeping your chest up and core braced with feet flat on the floor.
- 4
Inhale deeply, then powerfully press the barbell straight overhead until your arms are fully extended but not locked out, keeping your head slightly forward to clear the bar.
- 5
Exhale as you slowly and with control lower the barbell back down to the starting position behind your head, maintaining tension in your shoulders throughout the movement.
Tips
- Maintain a tight core and a slight natural arch in your lower back to stabilize your spine and prevent excessive arching during the press.
- Control the eccentric (lowering) phase of the movement by taking 2-3 seconds to bring the bar back down, maximizing muscle engagement and minimizing momentum.
- Keep your elbows slightly forward, not flared out directly to the sides, to better engage the deltoids and protect your shoulder joints.
- Adjust your grip width to find what feels most comfortable and allows for the strongest, most stable press, typically slightly wider than shoulder-width.
Common Mistakes
- ×Arching the lower back excessively is a common mistake; fix this by actively bracing your core and maintaining a neutral spine throughout the lift.
- ×Allowing the elbows to flare too wide can stress the shoulder joints; correct this by keeping your elbows slightly tucked forward and under the bar.
- ×Pressing the bar forward instead of straight up can reduce shoulder activation and stability; ensure the bar travels in a vertical path directly overhead.
Variations
Barbell Standing Wide Military Press
Build powerful shoulders and triceps with the Barbell Standing Wide Military Press.
Barbell Standing Military Press
Build strong, powerful shoulders and triceps with the Barbell Standing Military Press.
Barbell Seated Overhead Press
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Barbell Seated Military Press (inside squat cage)
Build strong, sculpted shoulders with the Barbell Seated Military Press. This compound exercise targets deltoids and triceps, performed safely within a
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