Barbell Seated Behind Head Military Press 101 Video Tutorial
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Overview
The Barbell Seated Behind Head Military Press is a compound shoulder exercise performed with a barbell while seated, targeting the deltoid muscles, especially the rear and lateral heads. By lowering the bar behind the neck and pressing it overhead, the movement also engages the triceps and serratus anterior as secondary muscles. This variation increases the range of motion at the shoulder joint and emphasizes upper back and shoulder stability. Performed with a barbell, it requires proper form and mobility to avoid unnecessary stress on the shoulder joints, making it more suitable for experienced lifters with adequate flexibility and control.
How to Perform
Set up properly by sitting on a bench with back support and positioning yourself directly under the barbell. Reach up and grip the bar slightly wider than shoulder-width using an overhand grip, with your palms facing away from you.
Lift the barbell off the rack carefully and bring it overhead, keeping your arms extended and core engaged. Slowly guide the bar behind your head to begin the movement.
Begin the descent by bending your elbows and controlling the barbell down toward the base of your neck. Keep your elbows pointed slightly forward and ensure your forearms stay aligned with your wrists throughout the motion. Your upper arms should remain vertical and not flare outward too much.
Press the bar upward by driving through your shoulders and triceps until your arms are fully extended overhead. Avoid arching your back—keep your spine neutral and your head upright.
Lower the bar slowly and with control back to the starting position behind your head. Maintain steady breathing and repeat the movement for the desired number of repetitions, focusing on form over speed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip Position: Ensure your hands are placed slightly wider than shoulder-width on the barbell. Avoid gripping too wide or too narrow, as this can reduce your efficiency and increase the risk of injury. A medium grip is optimal for properly targeting the shoulder muscles.
Maintain Control: Perform the exercise with deliberate control, avoiding the use of momentum. Slowly lower the barbell behind your head, keeping the movement smooth and steady. Lower it until your elbows form roughly a 90-degree angle, then push the barbell back up in a controlled motion. This method maintains tension on the muscles, promoting better growth and strength development.
Avoid Excessive Weight: Do not overload the barbell with too much weight. Lifting too heavy can compromise your form and lead to injury. Choose a weight that allows you to maintain good control throughout the exercise, ensuring proper technique and maximizing effectiveness.
How Not to Perform
Don't Grip Too Wide or Too Narrow: Avoid using an excessively wide or narrow grip on the barbell. A grip that is too wide can strain your shoulders, while a grip that is too narrow won't effectively engage the deltoids. Aim for a medium grip, with your hands slightly wider than shoulder-width apart to ensure proper shoulder activation.
Don't Rush the Movement: Never rush through the exercise or use momentum to push the bar up. Fast movements can reduce muscle engagement and increase the risk of injury. Focus on controlling the barbell both during the descent and ascent, maintaining steady, smooth motions throughout the lift.
Don’t Overextend or Arch Your Back: Avoid overextending your arms or arching your lower back when pressing the barbell overhead. Overextension or excessive back arching can cause unnecessary strain on your spine. Keep your back neutral, engage your core, and press the barbell in a straight line overhead.
Don't Drop the Bar Too Quickly: Avoid letting the barbell fall quickly behind your head during the lowering phase. This increases the risk of shoulder strain and reduces the effectiveness of the movement. Lower the barbell in a slow and controlled manner, keeping constant tension on your shoulder muscles.
Don’t Let Your Elbows Flares Out: As you lower the barbell, ensure your elbows stay in a stable position, avoiding excessive outward flaring. Elbows should not be too wide; they should be aligned with your body, pointing slightly forward. Flaring them out excessively can strain the rotator cuff muscles and lead to injury.
Don't Overload the Barbell: Avoid using too much weight that compromises your form. Lifting beyond your capability can lead to incorrect movements and strain. Choose a manageable weight that allows you to perform the exercise with proper control and focus on technique, targeting the shoulder muscles effectively.
Don’t Neglect Your Neck and Head Position: Never allow your head to tilt forward or upward excessively during the press. Keep your head in a neutral position with your spine. Tilting your head improperly can lead to neck strain and reduce overall stability.
Don’t Lock Your Elbows Completely: Avoid locking your elbows at the top of the press. This can place unnecessary stress on your joints. Instead, stop just short of full elbow extension to keep constant tension on the shoulders and maintain safe joint mechanics.
Don't Let Your Feet Lift Off the Floor: Keep your feet planted firmly on the floor to maintain balance and stability. Lifting your feet can throw off your posture and increase the risk of losing control during the press.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
