Seated Barbell Military Press

Seated Barbell Military Press is a strength - supported overhead press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Strength - supported overhead press

Exercise technique

Rack
Set the bar in front at a comfortable unracking height or use safe assistance.
Sit
Sit on a back-supported bench with your feet planted on the floor.
Grip
Take an overhand grip wide enough to keep your forearms vertical at the bottom.
Start
Hold the bar in front of your face near your collarbones.
Press
Move the bar past the front of your head and press it over your shoulders.
Top
Extend your arms under control without flaring your ribs.
Lower
Slowly lower the bar to the front-shoulder level.

Key technique points

Use a front rack rather than unracking from behind the neck.
Maintain lower-back contact with the support.
Align your wrists beneath the bar.
Keep your elbows slightly forward.
Allow natural shoulder movement overhead.
Exhale as you press.

Common mistakes

Forcing a behind-the-neck start

Do not try to take the starting bar from behind when your shoulder range is unsuitable.

Arching the lower back

Do not lean back enough to turn the press into an incline chest press.

Leaving the bar forward

Do not let the weight drift ahead of shoulder support at the top.

Bent wrists

Do not carry the bar on backward-bent wrists instead of in line with your forearms.

Throwing the neck backward

Do not move your head back sharply to clear the bar.

Dropping to the chest

Do not release control of the lowering range.

Frequently asked questions