---
title: "Barbell Seated Military Press"
description: "Sit on a bench with feet flat on the floor, back first in front of a rack."
locale: en
slug: barbell-seated-military-press
url: "https://hi.fitness/exercises/barbell-seated-military-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Triceps"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/13373940-barbell-seated-military-press.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Barbell Seated Military Press

Sit on a bench with feet flat on the floor, back first in front of a rack.

## How to do it

1. Sit on a bench with feet flat on the floor, back first in front of a rack. Hold a barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart. Position the barbell in front of your shoulders, just below chin level.
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 with control by bending your elbows.
4. Repeat for the desired number of repetitions.

## Form tips

- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.

## 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