Barbell Seated Behind Head Military Press

Muscles worked

Setup

1. Sit on a flat bench with your feet planted firmly on the floor and your spine in a neutral position.
2. Grasp the barbell with an overhand grip, significantly wider than shoulder-width apart to allow for proper elbow alignment.
3. Position the bar so it rests across your upper trapezius muscles, just below the base of your neck.
4. Retract your shoulder blades and brace your core to create a stable pressing platform.

How to do it

1. Exhale as you press the bar vertically until your arms are fully extended overhead.
2. Ensure the bar travels in a straight line, keeping your head slightly forward to allow the bar to clear the back of your skull.
3. Inhale as you lower the bar under control back to the starting position at the base of your neck or ear level.
4. Maintain a controlled tempo, typically two seconds for both the concentric and eccentric phases.

Form checklist

• Keep your elbows directly under your wrists throughout the entire range of motion.
• Avoid arching your lower back excessively; keep your core braced and ribcage tucked.
• Only lower the bar to the level of your ears if you feel any shoulder impingement or discomfort.
• Keep your wrists straight and stacked over your forearms rather than letting them bend backward.

Pro tips

• Focus on 'pulling' the bar apart with your hands as you press to maximize lateral deltoid recruitment.
• Squeeze your shoulder blades together at the bottom of the movement to ensure a stable shoulder girdle and protect the rotator cuff.

Make it harder

• Incorporate a 2-second pause at the bottom of the rep to eliminate momentum and increase difficulty at the most vulnerable point.
• Perform the movement with a slow 4-second eccentric phase to maximize time under tension for the deltoids.

Frequently asked

What muscles does the barbell seated behind head military press work?

The barbell seated behind head military press primarily targets the deltoids and triceps, and also works the abs, obliques, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the barbell seated behind head military press?

The barbell seated behind head military press uses barbell.

Is the barbell seated behind head military press good for beginners?

The barbell seated behind head military press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps