Seated Barbell Military Press

What it is

This compound exercise builds serious upper body strength by pressing a barbell overhead from a seated position. It primarily targets your shoulder muscles, specifically your deltoids, while also engaging your triceps. You'll develop powerful pressing mechanics and increase overall upper body mass.

Technique tips

• Use a grip wider than shoulder width for optimal shoulder engagement.
• Lower the barbell slowly and with control down to collarbone level.
• Exhale forcefully as you press the weight back up overhead.
• Maintain an upright posture and stable core throughout the movement.
• Consider using a spotter to safely unrack the barbell for heavier lifts.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.