Barbell Seated Behind Head Military Press

Also known as: seated barbell behind head military press

Intermediate

Delts

Barbell

Barbell Seated Behind Head Military Press turns heavy bilateral barbell loading into delt size from every angle — a step up once the basics feel easy.

How to do Barbell Seated Behind Head Military Press

Sit on a bench with your back straight and feet flat on the ground.
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
Lift the barbell off the rack and bring it down to shoulder level, behind your head.
Press the barbell upward until your arms are fully extended.
Lower the barbell back down to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Shoulders Exercises All Barbell Exercises

Barbell Seated Behind Head Military Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.

Common Barbell Seated Behind Head Military Press Mistakes

Loading the bar unevenly or skipping the collars

Match the plates side to side and clip collars on every set.

Swinging more weight than the delts can actually control

Drop the load until the arm rises without help from the torso.

Easier and Harder Than Barbell Seated Behind Head Military Press

Easier progression

Dumbbell Standing Overhead Press

Harder progression

Dumbbell Rear Delt Row_shoulder

Swap Barbell Seated Behind Head Military Press For

Dumbbell Rear Fly

Battling Ropes

Kettlebell Double Push Press

Barbell Seated Behind Head Military Press — Frequently Asked Questions

How do you do the Barbell Seated Behind Head Military Press?

Sit on a bench with your back straight and feet flat on the ground. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and bring it down to shoulder level, behind your head. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Seated Behind Head Military Press work?

The Barbell Seated Behind Head Military Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a barbell.

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

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Seated Behind Head Military Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.

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

Try the Dumbbell Rear Fly, Battling Ropes or the Kettlebell Double Push Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Seated Behind Head Military Press the same as the seated barbell behind head military press?

Yes. The Barbell Seated Behind Head Military Press is also commonly called the seated barbell behind head military press. Different gyms and training programs label it differently, but "seated barbell behind head military press" refer to this same movement.