Shoulders Exercise · Barbell

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Barbell Seated Behind Head Military Press

The seated behind-the-head military press lowers the bar behind the neck rather than in front, a variation that demands more shoulder external rotation and carries a higher injury risk for lifters without adequate mobility. Most coaches today recommend pressing in front of the head instead for similar delt activation with less shoulder strain. If you do use this version, keep the weight conservative and the descent controlled.

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Also known as: Bb Seated Behind Head Military Press

Category

Shoulders

Equipment

Barbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Seated Behind Head Military Press

1. Sit on a bench, keeping your back straight and feet flat on the floor.
2. Take an overhand grip on the bar, hands set a bit wider than shoulder width.
3. Lift the bar off the rack and bring it down behind your head to shoulder level.
4. Drive the bar upward until your arms lock out fully.
5. Bring the bar back down to that same behind-the-head starting point.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.

Common Mistakes to Avoid

• Excessive back arching: Engage your core to maintain a stable torso position while pressing.
• Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
• Insufficient core bracing: Stabilize your trunk before initiating the upward push.

How to Breathe During This Exercise

Keep breathing; for presses, breathe out as you press and in as you return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Seated Behind Head Military Press mainly targets your Delts, with your Triceps helping support the movement, along with your Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Bradford Rocky Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Left Hook. Boxing Body Weight · Delts Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable · Delts Dumbbell Alternate Side Press Dumbbell · Delts

FAQ

What muscles does the Barbell Seated Behind Head Military Press work?

The Barbell Seated Behind Head Military Press mainly works your delts. It also helps strengthen your triceps and upper back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Seated Behind Head Military Press?

You do the Barbell Seated Behind Head Military Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Seated Behind Head Military Press?

One mistake to watch for is excessive back arching: Engage your core to maintain a stable torso position while pressing.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Seated Behind Head Military Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Seated Behind Head Military Press?

The Left Hook. Boxing trains your delts with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.