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How to do Barbell Seated Behind Head Military Press

The barbell seated behind head military press is a compound shoulder exercise that targets the deltoids, with secondary emphasis on the triceps and upper back. It requires good shoulder mobility and stability, as well as proper technique to avoid injury.

Barbell Seated Behind Head Military Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Barbell
Level
Advanced
Category
Shoulders

How to do Barbell Seated Behind Head Military Press, step by step

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
  4. Press the barbell upward until your arms are fully extended.
  5. Lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Barbell Seated Behind Head Military Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Barbell Seated Behind Head Military Press in SPLYT

Barbell Seated Behind Head Military Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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