Seated Barbell Military Press
- Set up a barbell on a weight rack, so that it is at the same height as your shoulders when seated.
- Position a flat bench with your back facing the barbell.
- 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.
- Lift the bar up and slightly over your head by pushing up and locking your arms. This is the start position.
- 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.
- Exhale and push the bar back up to the start position.
- 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.
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Related exercises to discover
Seated barbell military press is a gym work out exercise that targets shoulders and upper back & lower traps and also involves abs and triceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Battle rope double waves, trx suspension straps atomic push-ups / pushups and shadow boxing are related exercise that target the same muscle groups as seated barbell military press. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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