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Seated Barbell Military Press

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Shoulders, with support from Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Seated Barbell Military Press

  1. Step 1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
  2. Step 2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  3. Step 3. Lower the bar down to the collarbone slowly as you inhale.
  4. Step 4. Lift the bar back up to the starting position as you exhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct bar path for the seated barbell military press?

The bar should travel in a straight vertical line, requiring you to tilt your head back slightly as the bar passes your face. Once clear, move your head forward to a neutral position to finish with the bar directly over your mid-foot.

Which specific muscle groups does this exercise target?

The seated barbell military press primarily targets the anterior and medial heads of the deltoids. It also heavily engages the triceps and upper pectorals to assist in the lockout phase of the movement.

What are the most common mistakes to avoid during the lift?

Avoid excessively arching your lower back, which often happens when the weight is too heavy. Ensure your elbows stay tucked slightly forward rather than flaring out completely to the sides to protect the shoulder joints.

How can beginners safely progress to the seated barbell press?

Beginners should start with seated dumbbell presses to develop unilateral stability and shoulder mobility. Once a stable base is established, transition to an empty barbell to master the vertical bar path and bracing techniques.

What is the recommended set and rep range for hypertrophy?

For shoulder growth, perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for full range of motion. Rest for 90 to 120 seconds between sets to ensure adequate recovery for the smaller deltoid muscles.

Sample sets & reps for Seated Barbell Military Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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