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Shoulder Exercise: Seated Barbell Military Press

Seated Military Press Shoulder Exercise Example VideoPrimary Muscle

Shoulders (Deltoids)

Secondary Muscles

Triceps, Traps

Equipment Needed

Seated bench with rack, barbell

Mechanics Type


Proper Exercise Technique

Place your hands on the bar slightly wider than shoulder width and un-rack the weight. Keeping your abs tight, lower the bar down below your chin until it touches your upper chest. Drive the weight back up straight over your head but do not lock your elbows out at the top. Continue the movement until you have reached muscular failure and then have a spotter help you re-rack the bar.

Tip: It is very important to have a spotter when performing this exercise so that someone is there to help you re-rack the bar when you reach muscular failure. Also remember not to lock your elbows out at the top of the movement as this will keep the stress on your shoulders throughout the entire exercise. Keeping your abs tight is also very important as this will help to support your spine and lower back.

Seated Military Press Shoulder Exercise - Start Position

barbell military press

Seated Military Press Shoulder Exercise - Finish Position

military shoulder press

Seated Barbell Military Press Shoulder Exercise Video


Seated Military Press Shoulder Exercise Video Free Example



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