Instructions:
- 1Sit on a bench with a barbell rested on your thighs
- 2Lift the barbell up overhead to a starting position behind your head
- 3Press the bar straight up until your arms are fully extended
- 4Lower the bar back down to the starting position behind your head
- 5Repeat for the desired number of repetitions
Tips:
- Keep your back straight and core engaged throughout the exercise
- Ensure you do not lean back while lifting the weight
- Avoid locking out your elbows at the top of the movement
- Move in a controlled manner to maximize muscle engagement
Mastering the Barbell Seated Behind Head Military Press
The barbell seated behind head military press is an effective exercise targeting the shoulders, specifically the anterior deltoids. This movement not only enhances shoulder strength but also promotes stability and coordination.
How to Perform the Seated Barbell Military Press
- Begin by sitting on a bench with back support, ensuring your feet are planted firmly on the ground.
- Grasp a barbell with both hands, slightly wider than shoulder-width apart, and position it behind your head at shoulder level.
- Keep your core engaged and press the barbell upward until your arms are fully extended, ensuring your elbows remain slightly in front of your body.
- Slowly lower the barbell back to the starting position behind your head.
Key Tips for Success
- Maintain a neutral spine throughout the movement.
- Start with a light weight to master the form before increasing the load.
- To prevent shoulder strain, do not arch your back excessively while pressing.
- Consider using a rack for safety, especially if you're lifting heavier weights.
Benefits of the Seated Military Press
The seated barbell military press not only builds shoulder strength but also helps engage other stabilizing muscles. By incorporating this exercise into your routine, you can improve overall upper body strength, enhance joint stability, and develop better posture.
Whether you're a seasoned weightlifter or just starting, the seated behind head military press can offer substantial benefits. Embrace this exercise and watch how it enhances your fitness journey!