Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
Lower the bar down to the collarbone slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Alternative Exercises For Seated Barbell Military Press
Dec 19, 2011 12:39 PM:
I like prefer using the Super Curl Bar with this Exercise
Best shoulder exercise
I like prefer using the Super Curl Bar with this Exercise
Best shoulder exercise-See Less
Nov 16, 2011 10:57 AM:
Alternate on shoulder days between barbell and dumbbells shoulder presses for a fuller feeling on your shoulders.
Alternate on shoulder days between barbell and dumbbells shoulder presses for a fuller feeling on your shoulders.-See Less
Sep 13, 2011 8:57 AM:
I have found that making sure to lower the bar all th way to the top of the chest not only helps to maintain or increase flexibility it also forces me to perform the movement much slower.
I have found that making sure to lower the bar all th way to the top of the chest not only helps to maintain or increase flexibility it also forces me to perform the movement much slower.-See Less
Jul 25, 2011 11:54 AM:
great workout that you feel very intensely on your shoulder muscles
great workout that you feel very intensely on your shoulder muscles -See Less
Mar 16, 2011 1:32 PM:
Works the shoulder and arms very well. I do not recommend trying to go behind the head. Doing so over extends your rotator cuff and WILL lead to injury with heavy weights! REMEMBER FORM IS EVERYTHING!
Works the shoulder and arms very well. I do not recommend trying to go behind the head. Doing so over extends your rotator cuff and WILL lead to injury with heavy weights! REMEMBER FORM IS EVERYTHING!-See Less
Jan 31, 2011 6:28 AM:
This is a very effective exercise. However I put a slight twist it. First off, I prefer to stand. In addition, I start with a barbell about waist level, then push the bar overhead, pushing it overhead twice then lower it back to waist level. Repeat.
This is a very effective exercise. However I put a slight twist it. First off, I prefer to stand. In addition, I start with a barbell about waist level, then push the bar overhead, pushing it overhead twice then lower it back to waist level. Repeat. -See Less
Jul 26, 2010 6:56 AM:
A very effective exercise, which is loaded only the necessary muscle groups.
A very effective exercise, which is loaded only the necessary muscle groups.-See Less
Mar 3, 2010 1:01 AM:
Tried this today, both chest and behind the neck styles. Behind the neck is certainly harder on your shoulders. I was more comfortable with a heavier weight when bringing the bar down to my chest. Good exercise though.
Tried this today, both chest and behind the neck styles. Behind the neck is certainly harder on your shoulders. I was more comfortable with a heavier weight when bringing the bar down to my chest. Good exercise though.-See Less
Sep 13, 2011 8:57 AM:
I have found that making sure to lower the bar all th way to the top of the chest not only helps to maintain or increase flexibility it also forces me to perform the movement much slower.
I have found that making sure to lower the bar all th way to the top of the chest not only helps to maintain or increase flexibility it also forces me to perform the movement much slower.-See Less
Jul 25, 2011 11:54 AM:
great workout that you feel very intensely on your shoulder muscles
great workout that you feel very intensely on your shoulder muscles -See Less
Jan 31, 2011 6:28 AM:
This is a very effective exercise. However I put a slight twist it. First off, I prefer to stand. In addition, I start with a barbell about waist level, then push the bar overhead, pushing it overhead twice then lower it back to waist level. Repeat.
This is a very effective exercise. However I put a slight twist it. First off, I prefer to stand. In addition, I start with a barbell about waist level, then push the bar overhead, pushing it overhead twice then lower it back to waist level. Repeat. -See Less
Jul 26, 2010 6:56 AM:
A very effective exercise, which is loaded only the necessary muscle groups.
A very effective exercise, which is loaded only the necessary muscle groups.-See Less
Mar 3, 2010 1:01 AM:
Tried this today, both chest and behind the neck styles. Behind the neck is certainly harder on your shoulders. I was more comfortable with a heavier weight when bringing the bar down to my chest. Good exercise though.
Tried this today, both chest and behind the neck styles. Behind the neck is certainly harder on your shoulders. I was more comfortable with a heavier weight when bringing the bar down to my chest. Good exercise though.-See Less
Feb 26, 2010 5:14 PM:
I like this exercise, as i feel uncomfortable doing the standing version with more than 50lbs dont know why
I like this exercise, as i feel uncomfortable doing the standing version with more than 50lbs dont know why-See Less
Dec 19, 2011 12:39 PM:
I like prefer using the Super Curl Bar with this Exercise
Best shoulder exercise
I like prefer using the Super Curl Bar with this Exercise
Best shoulder exercise-See Less
Nov 16, 2011 10:57 AM:
Alternate on shoulder days between barbell and dumbbells shoulder presses for a fuller feeling on your shoulders.
Alternate on shoulder days between barbell and dumbbells shoulder presses for a fuller feeling on your shoulders.-See Less
Mar 16, 2011 1:32 PM:
Works the shoulder and arms very well. I do not recommend trying to go behind the head. Doing so over extends your rotator cuff and WILL lead to injury with heavy weights! REMEMBER FORM IS EVERYTHING!
Works the shoulder and arms very well. I do not recommend trying to go behind the head. Doing so over extends your rotator cuff and WILL lead to injury with heavy weights! REMEMBER FORM IS EVERYTHING!-See Less
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of people found this tip helpful
Tip: Seated Barbell Military Press
Dec 19, 2011 12:39 PM: I like prefer using the Super Curl Bar with this Exercise
Best shoulder exercise
of people found this tip helpful
Tip: Seated Barbell Military Press
Nov 16, 2011 10:57 AM: Alternate on shoulder days between barbell and dumbbells shoulder presses for a fuller feeling on your shoulders.
of people found this review helpful
Review: Seated Barbell Military Press
Sep 13, 2011 8:57 AM: I have found that making sure to lower the bar all th way to the top of the chest not only helps to maintain or increase flexibility it also forces me to perform the movement much slower.
of people found this review helpful
Review: Seated Barbell Military Press
Aug 23, 2011 10:27 AM: Nice workout
of people found this review helpful
Review: Seated Barbell Military Press
Jul 25, 2011 11:54 AM: great workout that you feel very intensely on your shoulder muscles
of people found this review helpful
Review: Seated Barbell Military Press
Jun 5, 2011 3:38 PM: Probably my fav shoulder exercise.
of people found this tip helpful
Tip: Seated Barbell Military Press
Mar 16, 2011 1:32 PM: Works the shoulder and arms very well. I do not recommend trying to go behind the head. Doing so over extends your rotator cuff and WILL lead to injury with heavy weights! REMEMBER FORM IS EVERYTHING!
of people found this review helpful
Review: Seated Barbell Military Press
Jan 31, 2011 6:28 AM: This is a very effective exercise. However I put a slight twist it. First off, I prefer to stand. In addition, I start with a barbell about waist level, then push the bar overhead, pushing it overhead twice then lower it back to waist level. Repeat.
of people found this review helpful
Review: Seated Barbell Military Press
Jul 26, 2010 6:56 AM: A very effective exercise, which is loaded only the necessary muscle groups.
of people found this review helpful
Review: Seated Barbell Military Press
Mar 3, 2010 1:01 AM: Tried this today, both chest and behind the neck styles. Behind the neck is certainly harder on your shoulders. I was more comfortable with a heavier weight when bringing the bar down to my chest. Good exercise though.