About this exercise
The barbell seated overhead press is a compound shoulder exercise performed on an upright or slightly reclined adjustable bench. Sitting eliminates leg drive, placing full demand on the shoulders and triceps.
Barbell Seated Military Press
Step by step instructions, muscle activation and variants for the Barbell Seated Military Press.
MediumFront shoulders
How to Perform
- Set an adjustable bench to upright (90°) and position a barbell on a rack at upper-chest height
- Sit on the bench, unrack the bar with an overhand grip slightly wider than shoulder-width, and hold it at collarbone level
- Brace your core and keep your back flat against the pad
- Press the barbell directly overhead until your arms are fully extended without locking out aggressively
- Lower the bar in a controlled manner back to collarbone level
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Front shoulders
Secondary
TricepsSide shouldersMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Seated Military Press
The Barbell Seated 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.
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