Barbell Seated Behind Head Military Press
Build strong, broad shoulders with the Barbell Seated Behind Head Military Press. This compound exercise targets deltoids and triceps for powerful upper
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Seated Behind Head Military Press
Barbell Standing Wide Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Military Press (inside squat cage)
Shoulders · Deltoid Anterior · Barbell
Description
A strength exercise that targets the deltoids and triceps. It is performed while seated, with a barbell pressed upwards from behind the head.
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How to do Barbell Seated Behind Head Military Press
- 01Setup
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.
- 02Setup
Grip the barbell with an overhand grip, slightly wider than shoulder-width, ensuring your elbows are directly under your wrists before unracking.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Barbell Seated Behind Head Military Press work?
Barbell Seated Behind Head Military Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Barbell Seated Behind Head Military Press good for beginners?
Barbell Seated Behind Head Military Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Seated Behind Head Military Press?
You need Barbell to perform Barbell Seated Behind Head Military Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Seated Behind Head Military Press?
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.
What are common mistakes when doing Barbell Seated Behind Head Military Press?
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.
Related exercises
Barbell Standing Shoulders Press
Shoulders · Deltoid Anterior · Barbell
Standing Behind Neck Press
Shoulders · Deltoid Anterior · Barbell
Dumbbell Seated Close Grip Press
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Dumbbell Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store