Seated Barbell Military Press - Rack
a.k.a. Seated Barbell Shoulder Press
Differentiation: Mechanics
This variation of a Seated Shoulder Press is unique. Here is how: you perform this exercise using a bench with back support. This bench reduces the work done by your core to maintain balance | and is safer than using a flat bench without back support. Not focussing on balancing allows you to focus on working and developing your shoulders. You also use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution works your middle deltoids | as well as your front deltoids.
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 bench'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) Place your feet flat on the floor, hip-width apart.
7) Reach up and grasp the bar with your hands shoulder-width apart - with your palms facing forward.
8) Lift the bar off the bench's pegs.
9) Move the bar forward, so it is above your head.
10) Bring the bar down and center the bar, so the bar is over the front of your neck...
11) ...along the top of your collar bone.
12) 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) Exhale while pressing the bar over your head
3) ...until your arms are fully extended and pointed overhead, with your elbows locked.
4) Hold this position for a count of one second.
5) Inhale while lowering the bar down to the front of your neck,
6) ...along the top of your collar bone, using a slow and controlled movement.
7) Repeat reps for a full set.
8) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
The bar should fall in line with the very top of your chest.
The bar should be slightly in front of your body when fully extended.
Keep your core very tight and structured, which will help prevent against injuries.
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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Appearing in the Video
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Tip
Be sure not to lockout every single rep, otherwise you will tire too easily.