Step by step instructions, muscle activation and variants for the Barbell Seated Behind-the-Head Military Press.
The barbell seated behind-the-head military press targets the lateral and anterior deltoids by pressing from a position behind the neck. Because the bar path places significant stress on the shoulder joint, this exercise is recommended only for athletes with adequate shoulder mobility and experience.
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The Barbell Seated Behind-the-Head Military Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.