In this lesson, you will learn how to perform the barbell shoulder press in a seated position. The barbell shoulder press (also called the military press) is one of the heaviest shoulder exercises and should be done at the beginning of your workout. This exercise is essential for building shoulder strength and size. The barbell shoulder press can also be performed standing. Find more shoulder exercises in the Weight Training Main section.
Sit at the end of a bench or in a shoulder press rack with your feet about shoulder-width apart. Keep your back straight and your abdominals engaged. If your bench has a backrest, adjust it to an almost vertical position. If you use a shoulder press rack, ask a training partner to support you from behind.
Lift the barbell off the rack and exhale as you do so. Fully extend your arms before starting the first repetition.
Then lower the barbell toward your chest while inhaling. As you lower it, move your elbows slightly forward. Avoid flaring them out to the sides. Stop lowering when the bar is at ear level. The downward motion should be slower than the upward motion.
Now push the barbell back up while exhaling. Make sure not to arch your back excessively during the lift. Also, avoid shrugging your shoulders—only extend your arms.
After your last repetition, have your training partner help you rack the barbell safely. Most shoulder injuries occur when re-racking the bar due to poor angles.
Superset recommendation:
Barbell Shoulder Press + Dumbbell Side Laterals
