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How to do the Seated Barbell Military Press

Primary: Shoulders · also works Triceps, Traps, Upper Back.

The Seated Barbell Military Press is a fundamental strength training exercise focusing primarily on the shoulder muscles, specifically the deltoids. By pressing the barbell overhead while seated, users can limit lower body involvement and better isolate the shoulder muscles. This exercise is effective for building shoulder muscle mass and strength, while also engaging the triceps and upper back muscles for stability and support.

Demo video: Seated Barbell Military Press · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on a bench with back support and grasp the barbell with a grip that is slightly wider than shoulder-width apart.

  2. 2

    Lift the barbell to shoulder height and hold it in front of you, keeping your elbows forward.

  3. 3

    Press the barbell upwards until your arms are fully extended overhead, then slowly lower it back to the starting position.

Coaching cues

  • Keep your core engaged to maintain stability and support your lower back during the press.
  • Avoid locking your elbows at the top of the press to maintain tension on the shoulder muscles.
  • Focus on controlled movements, ensuring you do not use momentum to lift the weight.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Seated Barbell Military Press alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Landmine PressBarbell · beginner Overhead PressBarbell · intermediate Push PressBarbell · advanced Landmine Kneeling Press Double ArmBarbell · intermediate Landmine Kneeling Press Single ArmBarbell · intermediate Landmine Press Single ArmBarbell · intermediate

Frequently asked questions

What muscles does the Seated Barbell Military Press work?

Primary: Shoulders. Secondary: Shoulders, Triceps, Traps, Upper Back

How many sets and reps of Seated Barbell Military Press should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Seated Barbell Military Press?

Same movement pattern, different equipment: Landmine Press, Overhead Press, Push Press, Landmine Kneeling Press Double Arm, Landmine Kneeling Press Single Arm, Landmine Press Single Arm.

Is the Seated Barbell Military Press good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.