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1 exercise
Seated Barbell Military Press
This Your Workout Title 0 min-minute gym workout plan effectively targets your back and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Seated Barbell Military Press
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Primary muscle group(s):
Shoulders, Upper Back & Lower Traps
Secondary:
Abs, Triceps
  1. Set up a barbell on a weight rack, so that it is at the same height as your shoulders when seated.
  2. Position a flat bench with your back facing the barbell.
  3. Keeping your back straight, take the barbell from the rack using on overhand grip, with your hands wider than shoulder width apart. They should be wide enough that your elbows are bent at 90 degrees at the low position.
  4. Lift the bar up and slightly over your head by pushing up and locking your arms. This is the start position.
  5. Inhale and slowly lower the bar down to shoulder level in a straight line. Hold for a count ofone while squeezing your triceps and shoulder muscles.
  6. Exhale and push the bar back up to the start position.
  7. Repeat.

To lessen the stress on your rotator cuffs, you can use a spotter to hand you the barbell when starting this exercise. This exercise can be performed standing. However, for people who suffer lower back problems, it is better to perform the seated version. This exercise can be performed by lowering the bar behind your neck,however it's not recommended for people with shoulder problems as it hyper extends the rotator cuff.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Glutes & Hip Flexors
  1. Hold a barbell with an overhand grip in a standing position. Your feet should be shoulder-width apart. Maintain a tight core and flat lower back throughout.
  2. Bring the barbell to shoulder height with your palms facing out. Begin by pushing the barbell straight overhead. Focus on contracting the shoulders while driving the glutes forward for stability.
  3. Once you reach the top, slowly bring the barbell to the starting position but do not allow it to rest on your shoulders. Immediately, move into the next repetition.
Primary muscle group(s):
Shoulders
Secondary:
Biceps, Forearms, Triceps
  • Keep a tight core and flat back as you remain seated in the shoulder press machine.
  • Look straight ahead as you hold on to the handles.
  • Slowly, press the handles up above your head.
  • Do not lock out your elbow.
  • Slowly, bring the handles back down but do not let the weight stack touch.
  • Repeat the movement.
Primary muscle group(s):
Shoulders
Secondary:
Chest, Triceps
  1. Sit on a bench/chair with your back straight and the dumbbells in a hammer grip so that the dumbbells run lengthways along the side of your face.
  2. Drive both weights, simultaneously upwards, until your reach a full overhead extension.  
  3. Carefully lower the dumbbells back down to the starting position, maintaining the hammer grip all the way through the movement.
  4. Be sure to keep your core strong and lower back connected to the bench/chair at all times.
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