Seated Barbell Military Press

A supported barbell shoulder press that builds upper body pressing strength and shoulder muscle development.

Instructions

1. Sit on a Military Press Bench with your back fully supported.
2. Have a spotter hand you the bar (best for shoulder health) or pick it up yourself with a pronated grip (palms facing forward).
3. Position the bar at shoulder height, slightly in front of your head, with your grip wider than shoulder width creating a 90-degree angle between your forearms and upper arms.
4. Take a deep breath and tighten your core to stabilize your torso.
5. Press the barbell straight up by extending your arms, exhaling as you push.
6. Lock out your arms at the top and pause for one second at full extension.
7. Lower the bar slowly back to shoulder height while inhaling, maintaining control throughout.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your back pressed against the bench to prevent arching and reduce lower back strain
• Maintain a neutral spine throughout the movement to protect your shoulders
• The barbell should travel in a straight vertical path for maximum efficiency
• Do not bounce the bar at the bottom or sacrifice form to move more weight
• This exercise builds significant shoulder strength and mass when performed consistently
• Use a spotter when attempting heavy weights for safety