Seated Military Press exercise is an effective exercise for building the entire shoulder complex as well as the upper back, triceps and core muscles.

Your core has to remain tight to keep the upper body stable and support the lower back.

Seated Military Presses are a great for adding size and strength to your shoulders.

It is a valuable exercise for those who participate in the throwing events in track and field.

Seated Military Press should also be in the rotation of those who are into basketball, football, boxing and the martial arts.

Seated Military Presses Exercise How To

  • Set the angle of an adjustable bench to 90 degrees.
  • Take a wider than shoulder width grip on a barbell and place it on your shoulders.
  • Make sure your lower back is firmly braced against the seat; feet are flat on the floor with knees at a 90 degree angle.
  • Keep an arch on your lower back, pull your shoulders back and push your chest out.
  • Tighten your core, take a deep breath then exhale. Press the weight straight up overhead.
  • Your wrists, shoulders and elbows must be directly under the bar at the top position.
  • Resist the weight on the way back to starting position. The bottom position is at chin level.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Always get a secure grip by wrapping your thumbs around the bar; do not use the thumb-less or “suicide grip”.

It is important to have perfect alignment under the bar: wrist, shoulders and elbow to reduce compression forces on your rotator cuff and shoulders.

Do not lock out your shoulders on top; instead at the top position, you can push your shoulders up for a higher finish.

Variations: Seated Dumbbell Shoulder Press, Military Press

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Seated Military Press

How To Do Seated Military Press