Seated Barbell Military Press
A seated barbell overhead press from a racked start at the upper chest, targeting the shoulders with a vertical bar path.
How to do it
- Set an upright bench inside a rack so the bar sits at upper-chest height when you are seated.
- Sit tall, plant both feet, and take an overhand grip slightly wider than the shoulders.
- Unrack the bar to the upper chest, brace the trunk, and keep the back against the pad.
- Press the bar straight overhead, moving the head back just enough for the bar to clear the face.
- Lock the elbows at the top without shrugging the shoulders into the ears.
- Lower the bar to the upper chest under control and repeat.
Key technique cue
Back on the pad; tilt the head slightly so the bar passes the face.
Common mistakes
- ✕ Pressing the bar behind the neck, which loads the shoulder joint in a riskier path.
- ✕ Flaring the ribcage and arching the lower back off the pad to finish the lockout.
- ✕ Bouncing the bar off the chest instead of pausing in the racked position.
- ✕ Looking up and driving the chin into the bar path.
Benefits
- ✓ Overloads the deltoids without needing a standing brace or leg drive.
- ✓ Trains a vertical press that also works the triceps and upper traps.
- ✓ The racked, seated setup is stable and easy to cue.
Progression: from easier to harder
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Step 1 -
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Step 3
About the exercise
The seated barbell military press is the overhead press done on an upright bench inside a rack. The bar starts at the upper chest, palms forward, grip a little wider than the shoulders. Press it straight overhead, then lower it back to the clavicles. Sitting removes leg drive, so more of the load stays on the deltoids and triceps. The upper traps help finish the lockout.
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