Have you ever experienced discomfort or pain in your shoulders while performing the barbell seated behind head military press? This is a common issue, especially for those who spend a lot of time sitting, which can lead to poor posture and tightness in the shoulders. It’s frustrating when you’re trying to improve your upper body strength but are hindered by discomfort or even injury. But there’s good news – with proper form and technique, you can perform this exercise safely and effectively. In this blog post, we will provide tips and step-by-step instructions to help you conquer the barbell seated behind head military press, allowing you to elevate your upper body workout and achieve your fitness goals.
Barbell Seated Behind Head Military Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
- Equipment: Barbell and Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Barbell Seated Behind Head Military Press Instructions
- The seated behind head military press is performed the best on a bench with back support when you need some extra support. If you perform behind the head press on a flat bench, you should consider wearing a lifting belt.
- There are shoulder press racks. If you are using a shoulder press rack, position the barbell behind your head on the stand.
- Grab the barbell with an overhand grip a little wide than shoulder-width. Place the barbell at the top of your shoulders.
- Press the barbell straight up fully extending your arms overhead.
- Then, return the bar straight down, behind your head and to the top of your shoulders.
- Repeat behind your head military press for your desired number of reps.
Barbell Seated Behind Head Military Press Muscles
- Deltoid – Lateral
- Pectoralis Major – Clavicular
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
- Iliocastalis lumborum
- Iliocastalis thoracis
Benefits of Barbell Seated Behind Head Military Press
The Barbell Seated Behind Head Military Press is a great exercise for targeting the anterior deltoid muscle. This exercise helps to strengthen the front portion of the shoulder muscles, as well as increase muscle mass and definition. When performed correctly, this exercise also helps to improve overall stability and mobility of the shoulder joint. Additionally, performing this exercise can help to increase core strength and balance, as well as improve posture. The Barbell Seated Behind Head Military Press is a great choice for anyone looking to enhance their shoulder strength and definition.
Tips for Performing Barbell Seated Behind Head Military Press
When it comes to getting fit and building strength, the Barbell Seated Behind Head Military Press is a great exercise to add to your workout routine. This exercise uses the shoulders and triceps to press a barbell overhead while seated on a bench or chair. To get the most out of this exercise and avoid potential injury, it’s important to use proper form. Below are some tips to help you make the most of your workout when doing the Barbell Seated Behind Head Military Press.
- Position your seat so that the barbell doesn’t hit the uprights. Make sure you can easily rack and un-rack the barbell.
- Inhale When You Expand Your Muscle Groups And Exhale When You Contract Your Muscle Tissue.
- Try Drop Sets. You can enhance your muscle gains by using drop sets. Drop sets are any time you do a set until you can do another rep then you lighten the barbell and continue. You are able to reduce the weight numerous times.
- execute your major compound lifts first of your work out, and then conduct isolation movements to concentrate on single muscle groups in the end. You want the pinnacle capabilities of your individual muscle groups any time you perform compound lifts like bench, squats, and deadlifts. Then you need to exercise the areas of which you determined were weak for those lifts, or regions that didn’t get fatigued as a result of the type of compound exercise you did.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to remember that the barbell seated behind head military press is a great exercise for building upper body strength and can be a great addition to any workout routine. However, as with any exercise, there are certain mistakes that can be made that can reduce its effectiveness or cause injury. To ensure you get the most out of your workout and stay safe, make sure you avoid these common mistakes.
- Avoid The Urge To start using poor technique. Incorrect technique can be a rapid path to surely have an accident.
- You Don’t Want To Dismiss Your Own Painfulness. Sore muscle tissue and an injury pain are definitely not always the same. Whenever you appear pain any time you are training you will want to stop, or you can simply just mhelp make your injury worse.
- You Don’t Want To Trai Solo. Your workout partner is usually an excellent driving force. A training partner can certainly also be helpful spotter.
Variations and Complementary Exercises
If you’re looking for a change of pace or want to target your muscles from different angles, there are several variations, complementary, and alternative exercises you can do that work similar muscles as the Barbell Seated Behind Head Military Press. Below is a list of some of the best exercises for targeting your shoulders.
The Barbell Seated Bradford Rocky Press is a great complementary exercise for the Barbell Seated Behind Head Military Press. It focuses on the same muscle groups but with a different range of motion. This exercise is performed by sitting on a bench, gripping a barbell with an overhand grip, and pressing it up from the shoulders until your arms are fully extended above your head. This exercise targets the deltoids, triceps, and upper back muscles, while also working your core muscles to help maintain stability. As such, it is an excellent alternative to the Barbell Seated Behind Head Military Press and can help you build up your strength and muscular endurance.
The Barbell Seated Shoulder Press is a great alternative or complementary exercise for the Barbell Seated Behind Head Military Press. This exercise is performed by sitting on a bench with a barbell loaded with weight plates, and pushing the barbell up from the shoulders to an overhead position before returning to the starting position. This exercise strengthens the shoulders and upper chest muscles, and can be used in combination with the Barbell Seated Behind Head Military Press to add variety to your workout routine and target different muscles.
The Barbell Standing Bradford Press is a great alternative or complementary exercise to the Barbell Seated Behind Head Military Press. This exercise works the same muscles as the military press, but with a different range of motion. When performing the Bradford Press, you stand with your feet shoulder-width apart and hold the barbell in front of your chest. You then press the barbell overhead and lower it back down to the starting position. This exercise targets your deltoids, triceps, and upper chest, while also engaging your core muscles to stabilize the lift. The standing position allows you to move more freely than with the seated press, and you can use heavier weights as well.
The Barbell Standing Close Grip Military Press is an alternative or complementary exercise to the Barbell Seated Behind Head Military Press. This exercise is similar in that it works the same muscle groups, but in a slightly different way. The Standing Close Grip variation is great for building strength and stability in the shoulders, while also targeting the triceps and upper chest muscles. It is a compound exercise, which means it uses more than one joint and multiple muscle groups. The pressing motion targets the shoulder muscles while the close grip emphasizes the triceps and upper chest. This exercise can be done standing or seated and can be used as a main exercise or as a supplement to the Seated Behind Head Military Press.
Barbell Standing Military Press is an excellent complementary or alternative exercise to Barbell Seated Behind Head Military Press. It is a compound movement that works the deltoids, trapezius, and triceps muscles. Unlike the seated version of the press, standing military press involves stabilizing the body throughout the entire exercise, which helps to engage more muscles. This exercise also allows for greater range of motion and recruits additional muscles such as the core muscles and glutes. Furthermore, standing military press can be done with heavier weights than its seated counterpart. This exercise is great for building shoulder and upper body strength, as well as improving posture.
The Barbell Standing Wide Military Press is an excellent complementary or alternative exercise for the Barbell Seated Behind Head Military Press. This exercise involves standing with the feet slightly wider than shoulder-width apart and gripping the barbell with an overhand grip slightly wider than shoulder-width apart. The lifter then presses the barbell overhead, using the shoulders and triceps to do so. This exercise is beneficial because it allows the lifter to generate more power than if they were seated, as well as target different muscles in the shoulder and upper arm. Additionally, by widening the grip, this exercise increases the range of motion and places more emphasis on the shoulders, giving the lifter a more intense workout.
Opposing Complementary Exercises
The Barbell Seated Behind Head Military Press is a great exercise for building up your shoulder muscles. To maximize the benefit of this exercise, however, it is important to also focus on exercises that work the opposing muscle groups. Here are a few exercises that you can do to complement the Barbell Seated Behind Head Military Press and help build balanced strength in your shoulders.
The Barbell Decline Bent Arm Pullover is a great complement to the Barbell Seated Behind Head Military Press. This exercise works the lats and upper back muscles, which are the opposing muscle group to the shoulders and triceps used in the press. This exercise is great for developing strength, stability, and balance in the back muscles. It also helps to increase flexibility and range of motion in the shoulders. The combination of these two exercises can help to create a balanced strength training program that will help improve overall muscular development.
The Cable Straight Arm Low Pulldown is the perfect complement to the Barbell Seated Behind Head Military Press. This exercise targets the back, specifically the latissimus dorsi, which opposes the front deltoids and triceps used in the press. This opposing muscle group action helps to promote balance and stability in your upper body workout. The cable pulldown is a great way to build strength and stability in your shoulders, while also targeting the lats, traps, and rhomboids to help create a well-rounded upper body workout.
Close Grip Chin Ups are the perfect compliment to Barbell Seated Behind Head Military Presses as they work the opposing muscle groups. Close Grip Chin Ups target the back and biceps, while the Military Press targets the chest, shoulders, and triceps. The combination of these two exercises creates a comprehensive workout that helps to improve overall upper body strength. Additionally, they also help to improve posture, as they strengthen the opposing muscles needed to maintain correct posture. By working both the back and chest muscles, these exercises create a balanced workout that is beneficial for both strength and posture.
Build Strong Shoulders with Barbell Seated Press!
Building strong shoulders is key to having a well-rounded upper body. A great exercise to add to your shoulder routine is the barbell seated press. Not only does this exercise target your shoulders, but it also strengthens your triceps and upper back. Plus, using a barbell allows you to lift heavier weights than with dumbbells, making it an ideal exercise for those looking to build serious strength and mass in their shoulders. Just be sure to use proper form to avoid injury and maximize results.