Barbell Seated Military Press (inside squat cage)

Description

How to do Barbell Seated Military Press (inside squat cage)

1. 01
   Setup

   Position a flat bench inside a squat cage, adjust the safety pins to chest height when seated, and load a barbell. Sit on the bench with your back straight against the backrest and feet flat on the floor, directly under the barbell.

2. 02
   Setup

   Grasp the barbell with an overhand grip, slightly wider than shoulder-width, ensuring your forearms are vertical when the bar is at chest height. Unrack the barbell, holding it across your upper chest/collarbone area with elbows pointing slightly forward.

3. 03

   Inhale deeply, brace your core, and press the barbell straight overhead until your arms are fully extended, but without locking your elbows. Slightly retract your head as the bar passes your face to avoid contact.

4. 04

   Exhale as you slowly lower the barbell back down to the starting position at your upper chest with controlled movement, maintaining tension in your shoulders. Allow your head to move slightly forward as the bar descends.

5. 05

   Ensure the bar path remains vertical, directly over your mid-foot when viewed from the side, throughout the entire range of motion. Repeat for the desired number of repetitions.

Tips

• Maintain a neutral spine throughout the movement by engaging your core to prevent excessive arching of your lower back, which can lead to injury.
• Control the eccentric (lowering) phase of the lift; actively resist gravity as you bring the bar down to maximize muscle engagement and promote strength gains.
• Focus on driving the bar straight up, imagining pushing your head 'through' the window created by your arms at the top of the movement to achieve full lockout.
• Keep your wrists straight and strong, stacked directly over your forearms, to prevent wrist strain and effectively transfer force to the barbell.

Common mistakes

• Arching the lower back excessively during the press can lead to spinal injury; fix this by bracing your core tightly and slightly tucking your pelvis to maintain a neutral spine.
• Pressing the bar forward instead of straight overhead reduces deltoid activation and puts stress on the shoulders; fix this by keeping the bar path directly over your mid-foot when viewed from the side.
• Not fully extending the arms at the top limits the range of motion and muscle activation; fix this by pressing until your elbows are nearly locked, but avoid hyperextension.