Military Press - Behind Head, Seated (Barbell)

Lower the barbell behind your head to ear level, then press up. Be careful with this variation; only do it if you have excellent shoulder mobility.

Quick facts

Primary and secondary muscle groups targeted by this movement.

front shoulders

side shoulders

What you need and how to position yourself before starting.

barbellbench

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a bench with back support, ensuring your feet are flat on the ground.
- Position the barbell on the rack at shoulder height, and adjust the seat height if necessary.
Step 2Grab the Bar
- Using an overhand grip, grasp the barbell with your hands slightly wider than shoulder-width apart.
- Ensure your grip is secure and your wrists are straight.
Step 3Position Your Body
- Sit up straight with your back pressed against the bench, and engage your core.
- Keep your elbows pointed forward and slightly below shoulder level.
Step 4Lift the Bar
- Unrack the barbell and bring it behind your head, resting it on your upper traps.
- Press the barbell upward until your arms are fully extended, keeping your elbows slightly in front of you.
Step 5Lower the Bar
- Slowly lower the barbell back behind your head to the starting position, maintaining control.
- Keep your elbows pointed down and your back pressed against the bench throughout the movement.
Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each lift and lower.
Step 7Finish the Exercise
- After completing your reps, carefully rack the barbell back on the supports.
- Take a moment to sit upright and relax before getting up from the bench.