Proper Way to Do Barbell Sitting Military Press

Military press with a barbell is most commonly performed while standing, but it can also be done while sitting. When you’re doing the seated version, according to ExRx.net, your torso is postured to a more upright position than when you’re performing the standing version. The exercise is considered a compound movement, which means it requires more than one of your joints to get involved.

  1. Setting up for the Exercise

    • A squat rack should be used for seated military press, which will help you safely load the bar and place it into position at your shoulders and also dismount the bar when you’re finished with the set. Set a seated bench in the center of the squat rack. Place a weighted barbell onto the rack so that it’s positioned at shoulder-width height when you’re sitting at the bench. Load the bar up with any additional weighted plates that you need and then secure them with bar collars on each end.

    Body Preparation

    • Once your weighted barbell is ready to go, take a seat on the bench so that your knees are bent to 90 degrees and your feet are flat on the floor. Grip the barbell so that your hands are positioned just slightly wider than your shoulders with your palms facing forward. Dismount the bar from the rack and hold it at the front of your shoulders so that your elbows are lined directly underneath your wrists.

    Exercise Execution

    • Press the weighted barbell over your head until your arms are fully extended. The barbell should finish in line with your ears. Lower the bar back to your upper chest and then go into the next repetition. Once you’re finished with the set, mount the barbell back onto the squat rack before rising up off the bench.

    Benefits of the Exercise

    • The barbell seated military press is effective for developing the front of your deltoid, which is the largest muscle in your shoulders. The deltoid is responsible for lifting your arms up in front of you and out to your side, which it does when you’re pressing the bar overhead. In addition, your triceps brachii muscle, at the back of your upper arms, helps out by extending your elbows. Incorporate the barbell seated military press into your upper body strength workouts two to three days per week, always allowing a day off in between each session so that your shoulders and triceps have time to recover.