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Shoulders · Barbell
Barbell Seated Behind Neck Military Press
Barbell Seated Behind Neck Military Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps and upper back assisting. It needs a barbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do Barbell Seated Behind Neck Military Press
- Sit on a bench with your feet flat on the floor. Hold a barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart. Position the barbell behind your neck at shoulder height.
- Press the barbell overhead by extending your elbows until your arms are fully extended.
- Lower the barbell back down to the starting position behind your neck with control, bending your elbows.
- Repeat for the desired number of repetitions.
Form tips
- Keep your head and neck neutral to prevent overextension or strain.
- Focus on a controlled motion to engage your shoulder muscles effectively.
- Ensure your grip is secure to maintain stability throughout the exercise.
Barbell Seated Behind Neck Military Press alternatives
More delts exercises
Barbell Seated Behind Neck Military Press FAQ
What muscles does Barbell Seated Behind Neck Military Press work?
Barbell Seated Behind Neck Military Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps and upper back work as secondary muscles.
What equipment do you need for Barbell Seated Behind Neck Military Press?
You need a barbell.
How many sets and reps of Barbell Seated Behind Neck Military Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Seated Behind Neck Military Press good for beginners?
Yes. Barbell Seated Behind Neck Military Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Barbell Seated Behind Neck Military Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Seated Behind Neck Military Press?
Other exercises for the delts include Behind Neck Press Resistance Band Cable, Band Behind Neck Shoulder Press, Military Press Bodyweight and Dumbbell Seated Alternate Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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