Barbell Seated Military Press
The Barbell Seated Military Press primarily works the Anterior Deltoid, with secondary activation of the Brachialis, Lateral Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) and stabilizer support from the Levator Scapulae, Trapezius (Upper). It is a barbell compound exercise at intermediate difficulty.
A barbell compound push exercise targeting the Anterior Deltoid.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid |
| Secondary | Brachialis, Lateral Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest. Execution: Press bar upward until arms are extended overhead. Return to upper chest and repeat. Comments: Set barbell on forward rack slightly below shoulder height so bar may be more easily unracked and racked. Position seat so bar does not hit uprights but close enough to easily mount and rack. Range of motion will be compromised if grip istoo wide. Grip is slightly narrower thanshoulder press. Torso is postured more upright than traditionalMilitary Press.
Alternative Exercises
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