Smart Workout Diary

Barbell Military Press Seated

The seated barbell military press is a vertical pressing exercise performed while seated on a supportive bench. It primarily develops the shoulders, especially the deltoids, while the triceps and upper chest assist. It supports upper-body pressing strength and shoulder muscle development.

Demonstration

Barbell Military Press Seated — demonstration 1
Barbell Military Press Seated — demonstration 2

Instructions

  1. Set an adjustable bench to a nearly upright position and place it in a rack so the bar can be unracked safely while seated.
  2. Sit with your back supported, feet flat on the floor, and grip the bar slightly wider than shoulder width with palms facing forward.
  3. Brace your abdomen, keep your chest tall, and unrack the bar to the upper chest with your wrists stacked over your forearms.
  4. Press the bar upward in a controlled path, moving your head slightly back only as needed to let the bar pass, then bring your head neutral as the bar finishes over the shoulders.
  5. At the top, straighten the elbows without forcefully locking them and avoid leaning back or lifting the hips from the bench.
  6. Lower the bar slowly to the upper chest while keeping the forearms close to vertical, then repeat. Re-rack the bar carefully when the set is complete.
Muscle Group
Delts
Other Muscle Groups
Triceps, Upper Chest
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load: choose a weight that allows a steady bar path and full control on every repetition.
  2. Keep the ribs down and the abdomen braced; excessive lower-back arching shifts stress away from the shoulders.
  3. Keep your wrists neutral and directly under the bar rather than letting them bend far backward.
  4. Use the rack safeties or a spotter when available, especially for challenging sets.
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