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Shoulders · Barbell
Barbell Seated Military Press
Barbell Seated 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
- Front Shoulders · Anterior Deltoid
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do Barbell Seated Military Press
- Sit on a bench with feet flat on the floor, back first in front of a rack. Hold a barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart. Position the barbell in front of your shoulders, just below chin level.
- Press the barbell overhead by extending your elbows until your arms are fully extended.
- Lower the barbell back down to the starting position with control by bending your elbows.
- Repeat for the desired number of repetitions.
Form tips
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Barbell Seated Military Press alternatives
More delts exercises
Barbell Seated Military Press FAQ
What muscles does Barbell Seated Military Press work?
Barbell Seated Military Press mainly works the delts in the shoulders (Anterior Deltoid). The triceps and upper back work as secondary muscles.
What equipment do you need for Barbell Seated Military Press?
You need a barbell.
How many sets and reps of Barbell Seated 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 Military Press good for beginners?
Yes. Barbell Seated Military Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Barbell Seated 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 Military Press?
Other exercises for the delts include Military Press Bodyweight, Dumbbell Seated Shoulder Press, Bodyweight Standing Military Press and Dumbbell Seated Alternate Press.
For developers
Use Barbell Seated Military Press in your app
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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