Seated Behind-The-Head Military Press-Military Bench
Differentiation: Mechanics
This variation of a Military Press is unique. Here is how: you press the Olympic bar from behind your neck. This movement puts an immense amount of pressure on your entire shoulder muscle group. This pressure increases the overall size and strength of your shoulders. You also perform this exercise on a military press bench. The Military Press bench offers back support, which reduces the need to engage your core to maintain balance. Not focussing on balancing allows you to focus on working and developing your shoulders. This exercise can be dangerous, because it puts a lot of tension on your neck muscles. In order to lessen the danger, make sure you use proper form throughout the movement, | and only lift an amount of weight that you can handle in a slow, controlled manner.
Starting Position
To get into starting position, do this...
1) You have two options for benches for this exercise: Either locate a stationary Military Press bench or as an alternative, position a weight bench with back support inside a squat rack in the center of the safety rails.
2) Set the Olympic bar on the rack's pegs so it is an arms' length above you.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Sit on the bench.
6) Your feet should straddle the bench. Place your feet flat on the floor.
7) Reach up and grasp the bar with your hands just outside of shoulder-width apart - with your palms facing forward.
8) Lift the bar off the rack's pegs.
9) Lower the bar onto the back of your shoulders.
10) Center the bar across the back of your neck and along the tops of your shoulders.
11) ...and use your hands to stabilize the balance of the bar.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you flex your shoulders while pressing the bar upwards
3) ...until your arms are nearly fully extended.
4) Hold the contraction for a count of one second.
5) Then, inhale as you lower the bar
6) ...to its starting position using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Throughout the movement, keep looking straight ahead and keep your head facing forward.
Keep your head in line with your spine.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.