Exercise guide
Seated Barbell Military Press
The Seated Barbell Military Press is an overhead pressing exercise for the shoulders and triceps. A supported bench reduces lower-body involvement but does not remove the need for trunk control.
Training context
Why Use the Seated Military Press?
The seated position can make overhead pressing easier to standardize and reduces the opportunity to create momentum with the legs. It may fit as a primary shoulder exercise or as accessory work after other presses.
The bar should begin in front of the head, not behind the neck. Use rack supports or a spotter rather than attempting to move a heavy bar from behind the body.
Technique overview
Press from the front rack position
Set the bench and rack so the bar can be unracked near shoulder height. Hold it just above the upper chest, press upward while moving the head slightly back, then bring the head through as the bar reaches overhead. Lower under control to the front starting position.
Treat this as an overview and use a range, pace, and setup you can control.