Barbell seated behind neck military press

Category

Shoulders

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Anterior Deltoids

Secondary muscles

Triceps Brachii, Trapezius

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.