Military Press - Behind Head, Seated (Barbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring proper form with each lift and lower.
7. 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.