Barbell Seated Behind Head Military Press
The Barbell Seated Behind Head Military Press is a compound exercise that primarily targets the shoulders, but also engages the triceps and upper back muscles. This exercise is known for its ability to develop overall upper body strength and stability. To perform the Barbell Seated Behind Head Military Press, you will need a barbell and an adjustable weight bench. Begin by sitting on the bench with your feet firmly planted on the floor and your back straight. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell above your head and position it behind your head, resting on your upper traps. This variation of the military press requires a wider grip and a more upright posture than the traditional front press. By positioning the barbell behind your head, you increase the emphasis on the delts and engage the triceps to a greater degree. It also helps improve shoulder mobility and stability. As with any exercise, it is important to use proper form to prevent injury. Maintain a controlled motion throughout the movement, avoiding any sudden jerks or swinging. Keep your core engaged and your back straight to support your spine. If you're looking to increase the challenge, you can gradually increase the weight on the barbell or incorporate progressive overload techniques such as drop sets or supersets. As always, listen to your body, start with lighter weights, and gradually progress as your strength improves. Remember to warm up before attempting any exercise and consult with a professional if you have any concerns or limitations. Get ready to strengthen those shoulders and feel the burn!
Instructions
- Start by sitting on a flat bench with your feet flat on the floor.
- Hold a barbell with a pronated grip (palms facing forward), hands slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it down to shoulder level, resting it on your upper chest and clavicles.
- Keep your head up, back straight, and core engaged throughout the exercise.
- Inhale and push the barbell upward in a straight line by extending your arms, while keeping your elbows slightly bent.
- As the barbell reaches the top, slightly move your head forward to allow the barbell to pass behind your head.
- Exhale and slowly lower the barbell back down to the starting position, with control and without touching your head.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Start with light weights and gradually increase the load to avoid potential injury.
- Maintain proper form and technique throughout the exercise to effectively engage the targeted muscles.
- Incorporate shoulder mobility exercises into your warm-up routine to improve your range of motion.
- Engage your core muscles throughout the movement to maintain stability and prevent excessive arching of the lower back.
- Focus on controlled movements, avoiding any jerking or rapid movements that could strain your muscles or joints.
- Take adequate rest between sets to allow your muscles to recover and reduce the risk of fatigue or overuse injuries.
- Adjust the seat height, barbell grip width, and backrest angle to find the optimal position that suits your body mechanics.
- Always listen to your body and avoid pushing through pain. If you experience pain or discomfort, consult with a healthcare professional.
- Gradually increase the weight as you feel comfortable and confident with the exercise, but remember to always prioritize good form over heavy weights.
- Incorporate accessory exercises such as lateral raises and front raises to target different areas of your shoulder muscles for overall development.
