Seated Barbell Military Press

The seated barbell military press is a compound exercise that primarily targets the shoulders, particularly the anterior deltoids, and also engages the triceps and upper chest. Here's a step-by-step guide on how to perform the seated barbell military press:

Muscles Targeted:

• Anterior deltoids (front shoulders)
• Lateral deltoids (side shoulders)
• Triceps
• Upper chest

Equipment Needed:

• Barbell
• Bench with back support

Step-by-Step Instructions:

1. Set Up:

• Sit on a sturdy bench with a back support, positioning it so that your back is straight and the support is firmly against your upper back.
• Place your feet flat on the ground, hip-width apart.
• Grip the barbell with a slightly wider than shoulder-width grip. Your palms should face forward, and your elbows should be directly beneath your wrists.

1. Rack Position:

• Lift the barbell off the rack and hold it at shoulder height. The barbell should be in line with your upper chest, and your elbows should be bent.

1. Starting Position:

• Inhale and brace your core. Ensure your back is firmly against the bench and maintain a natural arch in your lower back.
• Your head should be in a neutral position, looking straight ahead.

1. Pressing Movement:

• Exhale and press the barbell upward until your arms are fully extended overhead. Keep your core engaged and avoid leaning back or using momentum.

1. Hold and Squeeze:

• At the top of the movement, pause briefly and squeeze your shoulder and tricep muscles. This maximizes the engagement of the anterior deltoids.

1. Lowering Phase:

• Inhale and lower the barbell back down to the starting position in a controlled manner. Keep your elbows in and avoid letting the barbell crash onto your chest.

1. Repeat:

• Repeat the movement for the desired number of repetitions.

1. Repetitions and Sets:

• Aim for 3-4 sets of 8-12 repetitions, depending on your fitness level and goals.

1. Breathing:

• Exhale as you press the barbell overhead, and inhale as you lower it.

1. Safety Tips:

• Use a weight that challenges you but allows for proper form.
• Keep your back against the bench and avoid arching or leaning backward.

The seated barbell military press is an effective compound exercise that can help build strength and size in the shoulders and upper body. Ensure proper form to maximize benefits and reduce the risk of injury.