- Step 1: Hold barbell at chest height Hold the barbell at chest height with your hands slightly wider than shoulder width apart.
- Step 2: Sit down Carefully sit down, pressing your butt and shoulders back into the chair and positioning your feet flat on the floor.
- TIP: To target more torso muscles, sit on a bench or inflatable exercise ball—just make sure to use a lighter weight.
- Step 3: Press barbell up overhead Keep your head back as you press the barbell up overhead until your arms are nearly straight.
- Step 4: Lower bar Slowly lower the bar back to your chest.
- TIP: Use a spotter to relieve you of the barbell after you finish a set, otherwise you may end up stuck in your seat.
- 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.
- FACT: It's called a military press because you're supposed to keep your back straight and your chest out.
You Will Need
- A barbell
- A padded seat with a padded back
- Additional weight plates (optional)