Barbell Seated Military Press


  1. Place a barbell in the rack of a weight, making sure that it’s at the same in height as your shoulders when sitting.
  2. Set up a bench that is flat with your back in front of the barbell.
  3. Keep your back straight and steady and your back straight, remove the barbell from the rack using an overhand grip. Place your hands spread out more than shoulder distance. They must be wide enough to allow your elbows to be bent at 90 degrees when in the low point.
  4. Lift the bar and place it slightly above your head by pressing up while locking the arms. This is your starting point.
  5. Inhale and slowly lower your bar until it is at shoulder level in straight lines. Do this for one count while you squeeze your triceps as well as shoulders muscles.
  6. Inhale and then push the bar up until it reaches the position it was in at the beginning.
  7. Repeat.

The shoulders are an essential muscle group for well-toned, chiseled arms. However, they can be quite difficult to build!

If you’re tired of the standard shoulder exercises and are looking for something more effective there’s a good option for you.

It’s called the military-style seated barbell press, it’s now available to completely overhaul your upper body training regimen

This press variation is among of the most effective shoulder exercises that you can do if you have the appropriate equipment.

It’s quite similar to the shoulder press, but the difference is the positioning and movement of elbows and arms. When the bar is lower to the upper chest, the arms and elbows become closer to the body as compared.

This exercise for the shoulders compound works for various major muscle groups at the same time:

  • Shoulders ( all three deltoid muscles that are anterior, posterior and the lateral)
  • Traps
  • Lower Back
  • Biceps
  • Triceps
  • Core

Indeed, many fitness experts suggest that your overall strength of your upper and shoulder muscles will be measured by the speed at which you improve using the seated barbell military press.

If that’s no motive to get this exercise right then why! Also, check Barbell Military Press

Swanson Health
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I like to explore things and while doing so I also love to write about a few of them. Currently I am in process of learning how to write proper articles.