Shoulders exercise · barbell
Barbell Seated Behind Head Military Press
The barbell seated behind head military press is a barbell exercise that targets the shoulders (deltoids), with the triceps and upper back assisting.
How to do the barbell seated behind head military press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it down to shoulder level, behind your head.
- Press the barbell upward until your arms are fully extended.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and upper back work as secondary muscles. See all shoulder exercises or every barbell exercise.
