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Seated Barbell Military Press

Seated Barbell Military Press

A basic exercise to develop shoulder size and width and increase muscle mass.


Sit on a bench.

Position a barbell at shoulder level.

Grab the barbell with your hands shoulder width apart (palms facing forwards).

In the starting position, the barbell should be on the upper chest.

As you exhale, push the bar up without locking your elbows.

Pause for 1-2 seconds at the top and return to the starting position as you inhale.

Typical mistakes and tips

Do not lean your torso back and do not arch your lower back.

To maintain balance, use a bench with back support.

Holding the barbell with a narrow grip with your elbows forwards, you shift the load onto the front deltoids, the clavicular part of the major pectorals and triceps long head.

Exercise type: weight
Muscle groups: shoulders, arms, back