Seated Barbell Military Press
Back presses flat against upright bench support
- Level
- Intermediate
- Equipment
- Barbell, Bench
- Movement
- Overhead press · Seated
- Tracks
- Weight & Reps
Works
Shoulders Front Delts Triceps
How to do it
- Sit on an upright bench with your back flat against the support.
- Grip the barbell slightly wider than shoulder-width with palms facing forward.
- Unrack the bar and hold it at upper chest level.
- Press the bar straight up until your arms are fully extended.
- Lower the weight slowly back to the top of your chest.
- Repeat for the desired number of repetitions.
Common mistakes
- Flaring elbows too wide instead of tucking them slightly.
- Using leg drive to push the weight up.
- Locking the head forward instead of keeping it neutral.
- Bouncing the bar off the chest for momentum.
Safety
Avoid excessive lower back arching to prevent spinal compression.
Do not press the bar behind the neck if you have shoulder mobility issues.
Tips
- Keep your core braced to prevent arching your lower back.
- Drive through your heels to maintain stability on the bench.
- Ensure the bar travels in a straight vertical line.
Details
- Base movement
- Overhead press
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Seated
- Bench angle
- Incline
