How to Do
How to Do Seated Barbell Military Press
The seated barbell military press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the seated barbell military press.
Beginning
Beginning Military Press in Seated Position
1. Make a slight outward angle with your knees and toes.
2. Drive your heels into the floor and press firmly into the back of the bench with your upper back and buttocks.
3. With your hands about shoulder-width apart and your wrists directly above your elbows, grab the bar.
Movement
Military Press in Seated Position Movement
1. Sit on the bench with your feet planted on the ground. They should be about shoulder-width apart to provide better stability.
2. Tighten your abdominal muscles to support your torso and spine.
3. Grab the bar which should be racked above and slightly in front of your head. Your hands should be slightly wider than shoulder-width apart.
4. Press up gently so that your elbows are fully extended, and unrack the bar. Pull your shoulder blades back and down, then slowly lower the bar to your upper chest.
5. Slowly extend and straighten your elbows to push the bar back up. Repeat for the required number of repetitions.
6. In both the lifting and lowering phases, the barbell should be traveling in a straight vertical line down. Be careful not to arch your back on either the lifting or lowering phase.
Benefits
Military Press in Seated Position Benefits
Perform this exercise at home or in the gym.
This is a highly effective exercise for building up strength in the shoulder muscles. Also, you'll be working the back of your arms and triceps.
You'll also activate your core muscles to hold your body steady when you raise the weight over your head.
Exercise Aliases
Seated Military Barbell Press, How to Do a Shoulder Press, Machine Shoulder Military Press.
