---
title: "Barbell Seated Behind Neck Military Press"
description: "Sit on a bench with your feet flat on the floor."
locale: en
slug: barbell-seated-behind-neck-military-press
url: "https://hi.fitness/exercises/barbell-seated-behind-neck-military-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Triceps"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/0c0811c9-barbell-seated-behind-neck-military-press.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Barbell Seated Behind Neck Military Press

Sit on a bench with your feet flat on the floor.

## How to do it

1. Sit on a bench with your feet flat on the floor. Hold a barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart. Position the barbell behind your neck at shoulder height.
2. Press the barbell overhead by extending your elbows until your arms are fully extended.
3. Lower the barbell back down to the starting position behind your neck with control, bending your elbows.
4. Repeat for the desired number of repetitions.

## Form tips

- Keep your head and neck neutral to prevent overextension or strain.
- Focus on a controlled motion to engage your shoulder muscles effectively.
- Ensure your grip is secure to maintain stability throughout the exercise.

## Similar exercises

- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Seated Dumbbell One Arm Shoulder Press](https://hi.fitness/exercises/seated-dumbbell-one-arm-shoulder-press) - Front delts · Dumbbell
- [Dumbbell W Press](https://hi.fitness/exercises/dumbbell-w-press) - Front delts · Dumbbell
- [Dumbbell Alternate Side Press](https://hi.fitness/exercises/dumbbell-alternate-side-press) - Front delts · Dumbbell
- [Dumbbell Standing Behind Back Shoulders Press](https://hi.fitness/exercises/dumbbell-standing-behind-back-shoulders-press) - Front delts · Dumbbell
- [Dumbbell Seated Shoulder Press](https://hi.fitness/exercises/dumbbell-seated-shoulder-press) - Front delts · Dumbbell
- [Arnold Press Dumbbell](https://hi.fitness/exercises/arnold-press-dumbbell) - Front delts · Dumbbell