Seated Barbell Military Press
- Primary musclesShoulders
- EquipmentBarbell
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Seated Barbell Military Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSit on an upright bench with your back supported. Take the bar with an overhand grip wider than your shoulders.
Set your grip width so your forearms are vertical when the bar is lowered near your collarbone.
Press the bar overhead until your arms are fully extended, keeping it above your shoulders and slightly in front of your head. This is your start position.
Inhale and lower the bar slowly to your upper chest, around collarbone height.
Exhale and press the bar back up to the start.
Repeat for the planned reps, keeping your ribs down and your back against the pad.
Skip the behind-the-neck version if you have any shoulder trouble, because it forces the joint into an awkward range.
You can also do this standing. Staying seated takes strain off the lower back.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.