Seated Barbell Military Press - Flat Bench

a.k.a. Shoulder Press

Differentiation: Mechanics

This variation of a Military Press is unique. Here is how: you sit on a flat bench without back support while performing this exercise. Using this type of bench forces you to engage your core muscles to maintain balance. Engaging your core eventually increases their overall strength and endurance. Performing this exercise inside a rack is less dangerous than if you were performing a press with an Olympic bar on a flat bench without a rack. 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) Locate a squat rack.

2) Position the movable flat bench inside the squat rack in the center of the safety rails.

3) Set the Olympic bar onto the rack's pegs at just below neck height.

4) Load plates onto the Olympic Bar.

5) 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.

6) Sit on the flat bench facing the squat rack that is about an arm's length in front of you.

7) Place your feet flat on the floor.

8) straighten your torso and point your head upward.

9) Grasp the bar with your hands wide apart - with your palms facing forward.

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

11) Bring the bar down to the front your neck, along the top of your collar bone, and use your hands to stabilize the balance of the bar.

12) Flare your elbows out.ward

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Once the bar is about level with your neck, exhale as you lift it straight up over your head

3) ...until your arms are fully extended and pointed overhead.

4) Lock your elbows and hold for a count of one second.

5) Then, inhale as you gradually lower the bar

6) ...until the bar is again level with your neck.

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...

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

The bar should be slightly in front of your body when fully extended.

The bar should fall in line with the very top of your chest.

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.

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Tip

Do not lock out every single rep, otherwise you will become tired too easily.

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