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Barbell Seated Military Press (inside squat cage)

Barbell Seated Military Press (inside squat cage)

The Barbell Seated Military Press is a compound exercise that primarily targets your shoulders, along with engaging your triceps and upper back muscles. This exercise is typically performed inside a squat cage or a power rack, which adds an extra layer of safety and stability to your workout. Sitting on a bench inside the squat cage, you can adjust the height of the barbell to shoulder level and grip it slightly wider than shoulder-width apart. This grip allows for optimal engagement of the deltoid muscles. With a straight back and engaged core, exhale as you press the barbell overhead until your arms are fully extended. Pause briefly at the top to maximize the contraction in your shoulders before slowly lowering the weight back down to starting position. The Barbell Seated Military Press is a fantastic exercise for building upper body strength and muscle. As a compound movement, it requires multiple joints and muscle groups to work together cohesively, leading to more efficient and effective results. It is especially beneficial for those looking to improve their shoulder and upper body stability, enhance functional strength, and gain muscle mass. Remember to always warm up before performing this exercise to prepare your joints and muscles for the heavy load. Start with lighter weights and gradually increase the resistance as you become more comfortable and confident with your form. Stay consistent with your training and incorporate other shoulder exercises, such as lateral raises and rear delt flyes, for a well-rounded shoulder workout. Pairing the Barbell Seated Military Press with a balanced diet that includes adequate protein, healthy fats, and complex carbohydrates will promote muscle recovery and growth. Don't forget to stay hydrated and listen to your body's signals during your workouts. With proper form, focus, and dedication, the Barbell Seated Military Press can help you achieve well-developed shoulders and overall upper body strength.


  • Start by setting up a barbell inside a squat cage at shoulder height.
  • Sit on a bench with back support placed in the cage. Position yourself so that the barbell is aligned with your upper chest.
  • Grab the barbell with a grip slightly wider than shoulder-width apart.
  • Engage your core, keep your back straight, and your feet flat on the ground.
  • Press the barbell upwards by extending your arms, keeping it balanced and in control.
  • Continue lifting until your arms are fully extended overhead.
  • Pause briefly at the top and then slowly lower the barbell back down to the starting position.
  • Repeat for desired number of repetitions.
  • Remember to maintain proper form throughout the exercise and breathe consistently.

Tips & Tricks

  • Make sure to warm up your shoulders and upper body before starting the exercise.
  • Maintain proper form throughout the movement, keeping your back straight and core engaged.
  • Focus on controlled and smooth movements, rather than relying on momentum to lift the weight.
  • Breathe out as you lift the barbell overhead and breathe in as you lower it down.
  • Use an appropriate weight that challenges your muscles but still allows you to maintain good form.
  • If using a squat cage, adjust the safety bars at a height that will catch the barbell if you need to drop it.
  • Include this exercise in your routine at least once a week to build strength and muscle in your shoulders and upper body.
  • If you're a beginner, start with lighter weights and gradually increase the load as you become more comfortable and stronger.
  • Listen to your body and take rest days when needed to allow your muscles time to recover and grow.
  • Consider working with a fitness professional to ensure proper technique and to design a workout plan that suits your goals and abilities.

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