Seated Barbell Military Press
The Seated Barbell Military Press is a powerful exercise that targets your upper body, particularly your shoulders. This exercise provides an excellent way to build strength and mass in your shoulders while also promoting stability in your core and upper body.
Execution
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1
Sit upright on a bench with a straight backrest and place your feet firmly on the floor.
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2
Grip the barbell slightly wider than shoulder-width apart. Start with the barbell at shoulder height, with your palms facing forward.
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3
Inhale and press the barbell overhead until your arms are fully extended.
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4
Slowly and controllably lower the barbell back to the starting position while exhaling.
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5
Repeat for the desired number of repetitions.
Benefits
- Strengthens and increases the size of the shoulder muscles.
- Improves upper-body and core stability.
- Increases overall strength for upper-body exercises.
Common Mistakes
- ! Moving the weights up and down too quickly: This can lead to injuries and reduces the effectiveness of the exercise.
- ! Using too much weight: This can result in poor form and technique, increasing the risk of injuries.
- ! Not keeping your back straight: This can place unnecessary strain on the lower back.
Targeted Muscles
The primary muscle groups trained with the Seated Barbell Military Press are the deltoids (shoulder muscles). The triceps (back of the upper arms), and to a lesser extent the upper chest muscles and trapezius (neck and shoulder muscles), are also engaged.
Possible Alternatives
- Dumbbell Shoulder Press: A good variation if you want to develop more stability and balance.
- Standing Military Press: For those who want to challenge the core more in addition to the shoulders.
- Arnold Press: A variation that provides a greater range of motion and engages the shoulder muscles in a unique way.
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