Seated Barbell Military Press

This is one of the best strength exercises to target the shoulders. For this intermediate difficulty workout, you will need a barbell.


  • Sit on a bench, grip the barbell with an overhand grip, shoulder width apart and your arm and forearm should make a 90-degree angle, start the movement at collarbone level.
  • Drive the bar up with the shoulders, but also utilizing the triceps. Slowly bring the bar down to collarbone-level as you inhale and hold this position for a few seconds then raise the bar again as you breathe out. Repeat for the required amount of reps.

It’s possible to do this exercise standing up but sitting down is safer especially for people with lower back problems, and also ensure a stricter motion without any drive from the legs.

Beginners should start with 3 sets and 10 reps each. Focus on the tempo of the rep – remaining slow and controlled. Be sure to regulate your inhalation and exhalation to aid the movement.





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