Step by step instructions, muscle activation and variants for the Barbell Seated Overhead Press.
The barbell seated military press is a foundational shoulder exercise performed seated inside a squat cage, pressing a barbell overhead from shoulder height to full arm extension. The seated position eliminates leg drive, placing maximal demand on the deltoids and triceps, while the squat cage allows safe loading and re-racking without a spotter.
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The Barbell Seated Overhead 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.