Seated Behind-The-Head Military Press-Flat 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, especially your front deltoids. You also perform this exercise on a flat bench without back support. Using this type of bench forces you to incorporate your core muscles to maintain balance. Engaging your core eventually increases their overall strength and endurance. This exercise can be dangerous if done incorrectly. It is important to maintain perfect form and a controlled pace throughout the entire movement.

Starting Position

To get into starting position, do this...

1) Locate a squat rack.

2) Locate a movable flat bench.

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 flat bench facing a squat rack that is about an arm's length in front of you.

6) Place your feet flat on the floor.

7) Grasp the bar with your hands just outside of shoulder-width apart - with your palms facing forward.

8) Center the bar across the back of your neck and along the tops of your shoulders.

9) Slide your head underneath the bar. | Raise the bar upward and onto the back of your shoulders.

10) Lift the bar off the rack's pegs.

11) ...and use your hands to stabilize the balance of the bar.

12) Assume a slight and natural arch in your lower back.

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 this position for a count of one second.

5) Then, inhale as you lower the bar to its starting position using a slow and controlled movement.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your core very tight and structured, which will help prevent against injuries.

Keep your back straight.

Throughout the movement, keep looking straight ahead and keep your head facing forward.

Keep your head in line with your spine.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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