Barbell Seated Military Press Inside Squat Cage

Muscles worked

Setup

1. Place a flat bench inside the squat cage, positioned so the barbell is directly in front of you when seated.
2. Set the J-hooks at a height where you can unrack the bar with slightly bent arms while seated.
3. Sit firmly on the bench with feet flat on the floor and grab the barbell with an overhand grip, slightly wider than shoulder-width.
4. Brace your core and unrack the bar, holding it at collarbone height with your forearms vertical.

How to do it

1. Exhale as you press the barbell vertically toward the ceiling until your arms are fully extended but not locked out.
2. At the top of the movement, slightly 'push your head through' the window created by your arms to align the bar over your center of gravity.
3. Inhale as you lower the barbell under control back to the starting position at the upper chest.
4. Maintain a controlled tempo, taking approximately 2 seconds to lower the weight and 1 second to press upward.

Form checklist

• Keep your wrists stacked directly over your elbows to ensure efficient force transfer.
• Avoid excessive arching of the lower back; keep your spine neutral and core engaged.
• Keep your elbows slightly tucked forward (in the scapular plane) rather than flared out 90 degrees to the sides.
• Ensure your feet remain planted firmly on the ground to provide a stable base of support.

Pro tips

• Squeeze your shoulder blades together and down during the descent to create a stable 'shelf' for the press.
• Focus on driving the weight up using your front and side deltoids, imagining you are pushing yourself down into the bench.

Make it harder

• Perform 'Pin Presses' by setting the safety bars at eye level and starting each repetition from a dead stop to build explosive power.
• Add a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the barbell seated military press inside squat cage work?

The barbell seated military press inside squat cage primarily targets the deltoids and triceps, and also works the abs, erector spinae, obliques, and rotator cuff as secondary muscles.

What equipment do you need for the barbell seated military press inside squat cage?

The barbell seated military press inside squat cage uses barbell.

Is the barbell seated military press inside squat cage good for beginners?

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

Related exercises

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• 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