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Exercise 0086 · REF ngPpyRS

Barbell Seated Behind Head Military Press exercise animation

Barbell Seated Behind Head Military Press

Category
Shoulders
Equipment
Barbell
Target
Delts

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.

How to Do the Barbell Seated Behind Head Military Press

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
  4. Press the barbell upward until your arms are fully extended.
  5. Lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Seated Behind Head Military Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

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

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell Seated Behind Head Military Press work?
The Barbell Seated Behind Head Military Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Barbell Seated Behind Head Military Press?
The Barbell Seated Behind Head Military Press is done with a barbell.
What's a good alternative to the Barbell Seated Behind Head Military Press?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.