How to Do a Seated Military Press
When an exercise has "military" in its name, then you know it's serious.
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You Will Need
- A barbell
- A padded seat with a padded back
- Additional weight plates (optional)
Steps
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Step 1
Hold barbell at chest height
Hold the barbell at chest height with your hands slightly wider than shoulder width apart.
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Step 2
Sit down
Carefully sit down, pressing your butt and shoulders back into the chair and positioning your feet flat on the floor.
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To target more torso muscles, sit on a bench or inflatable exercise ball—just make sure to use a lighter weight.
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Step 3
Press barbell up overhead
Keep your head back as you press the barbell up overhead until your arms are nearly straight.
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Step 4
Lower bar
Slowly lower the bar back to your chest.
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Use a spotter to relieve you of the barbell after you finish a set, otherwise you may end up stuck in your seat.
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Step 5
Repeat
Do three sets of eight reps to start, and add weight as you get stronger. Given the rigor of this lift, that shouldn't take too long.
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It's called a military press because you're supposed to keep your back straight and your chest out.
