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.

Losing tension in the core or lower back partway through the movement — because Barbell Seated Behind Head Military Press loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.