The seated military press is a classic strength-training exercise that targets the deltoids, triceps, and upper chest, making it one of the best movements for building shoulder size and pressing strength. By performing the lift in a seated position, you minimize leg drive and momentum, allowing for strict shoulder isolation.

Instructions

Setup

• Adjust the barbell on a rack to just below shoulder height.

• Load the desired weight plates onto the bar.

• Position an adjustable bench in an upright position beneath the bar.

Starting Position

• Sit down on the bench and grip the barbell with a pronated grip (palms facing forward).

• Unrack the bar and hold it at shoulder level.

• Inhale deeply, brace your core, and tuck your chin slightly.

Execution

1. Lowering Phase:

   • Slowly lower the bar to the top of your chest.

   • Keep your elbows tucked close to your ribcage at the bottom.

2. Pressing Phase:

   • Exhale as you press the bar overhead to lockout.

   • Allow your elbows to naturally rotate outward at the top of the movement.

   • Reach tall at the top, ensuring your ears are in line with your biceps.

3. Repetitions:

   • Perform for the desired number of reps, maintaining strict form.

Form Tips for Maximum Effectiveness

• Wrist Position: Prevent the bar from rolling your wrists into extension by imagining “rolling your knuckles toward the ceiling.”

• Core Bracing: Keep your abs tight and avoid excessive leaning back.

• Elbow Control: Tuck elbows in at the bottom, then allow them to flare outward as the bar rises.

• Head Position: At the top, imagine you’re looking out a window—this keeps your spine neutral and your shoulders safe.

• Grip Width: If you experience shoulder discomfort, try a slightly wider grip or explore vertical pressing alternatives.

Benefits of the Seated Military Press

• Builds strong, defined shoulders, particularly the anterior and medial deltoids.

• Strengthens triceps and upper chest as secondary movers.

• Improves strict pressing strength by eliminating leg drive.

• Enhances posture and core stability through upright bracing.

• Supports performance in overhead lifts such as the push press, jerk, and snatch.

• Great accessory exercise for bench press strength development.

Conclusion: The seated military press is a fundamental movement for developing pressing strength and shoulder muscle mass. Performed correctly with controlled form, it will build bigger, stronger shoulders while improving overall upper-body stability.