Barbell Seated Behind Head Military Press

Barbell Seated Behind Head Military Press

The Barbell Seated Behind Head Military Press is a compound exercise that primarily targets the shoulders, while also engaging the triceps and upper back muscles. This powerful exercise is popular among weightlifters and bodybuilders for its ability to build strength and increase muscle size in the shoulders. To perform the Barbell Seated Behind Head Military Press, you start by sitting on a bench with a barbell supported on the back of your shoulders. Gripping the barbell slightly wider than shoulder-width apart, your elbows should be bent and pointing forward. From this starting position, you extend your elbows to press the barbell up overhead until your arms are fully extended, and then lower it back down with control. This completes one repetition. This exercise requires a great deal of core stability and balance, as you maintain an upright seated position throughout the movement. It is important to use proper form to minimize the risk of injury and maximize effectiveness. As you progress, you can gradually increase the weight on the barbell to continually challenge your strength. Incorporating the Barbell Seated Behind Head Military Press into your routine can help you develop strong and defined shoulder muscles, supporting overall upper body strength. Remember to warm up adequately before attempting this exercise and always perform it within your comfortable range of motion.


  • Start by sitting on a bench with a barbell resting on your upper back and shoulders.
  • Make sure to grip the barbell slightly wider than shoulder-width apart, with your palms facing forward.
  • Push the barbell up overhead, fully extending your arms but not locking out your elbows.
  • Lower the barbell back down behind your head, keeping your elbows slightly pointed forward.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to engage the targeted muscles effectively.
  • Start with light weights and gradually increase the resistance to avoid strain or injury.
  • Engage your core muscles by contracting your abs and glutes during the exercise.
  • Focus on a slow and controlled movement to maximize muscle engagement and prevent momentum.
  • Keep your shoulders down and back to avoid unnecessary stress on the joint.
  • Ensure that the barbell is positioned directly above your head at the top of the movement.
  • Before performing this exercise, warm up your shoulder joints and muscles properly.
  • Pay attention to your breathing, exhaling during the exertion phase and inhaling during the return phase.
  • If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.
  • Consider using a spotter, especially when lifting heavy weights, to ensure safety.


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