Seated Barbell Military Press

Shoulders

Seated Barbell Military Press

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A strict overhead barbell press performed seated with a supported back, building the shoulders and triceps.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench with back support and the bar at shoulder height.
2Grip the bar slightly wider than shoulder width and unrack it.
3Plant your feet and brace your core.

How to perform

1Press the bar overhead until your arms are straight.
2Move your head slightly back and then through as the bar passes.
3Lower the bar under control to your upper chest.
4Repeat.