Shoulders / Intermediate / Compound (multi-joint)

Seated Barbell Military Press

A seated overhead barbell press from the front of the shoulders that builds the delts and triceps.

At a glance

Primary

Front delts, Side delts

Secondary

Triceps, Upper traps, Serratus anterior

Equipment

Barbell, Bench

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit on an upright bench with back support and hold a barbell at your upper chest with an overhand grip slightly wider than shoulder width.
2. Press the bar overhead until your arms are extended.
3. Pause at the top.
4. Lower the bar under control back to your upper chest.

Tips

• Keep the core braced and back against the pad.
• Move the head slightly back to let the bar pass.

Common mistakes

• ✗ Leaning back into a big arch.

  Why it hurts: The lower back takes the load and the press turns into a steep incline press.

  ✓ Instead: Squeeze the glutes and brace the abs. If you still arch, reduce the weight or use a half-kneeling press.

• ✗ Pressing the bar forward around the face.

  Why it hurts: The bar ends up in front of the shoulders, increasing strain on the shoulder and lower back.

  ✓ Instead: Move the head back slightly as the bar passes, then push it through so the bar finishes over the mid-foot.

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