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Barbell Seated Behind Head Military Press

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Anterior
Secondary MusclesDeltoid Lateral, Serratus Anterior, Triceps Brachii
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Introduction to the Barbell Seated Behind Head Military Press

The Barbell Seated Behind Head Military Press is a strength training exercise that primarily targets the deltoids, triceps, and upper back muscles, enhancing upper body strength and stability. This exercise is ideal for both beginners and advanced fitness enthusiasts, offering modifications to suit varying fitness levels. Individuals may choose to incorporate this exercise into their routine to improve posture, enhance overhead lifting capabilities, and stimulate muscle growth in the upper body.

Performing the: A Step-by-Step Tutorial Barbell Seated Behind Head Military Press

  • Once you're in position, reach up and grab the barbell with a pronated grip (palms facing forward) and remove it from the rack.
  • Lower the barbell to the back of your neck by bending at the elbows, ensuring your upper arms are perpendicular to the floor, and your forearms are in a straight line with your wrists.
  • Push the barbell back up by fully extending your arms, keeping your back and head straight, until the barbell is directly above your head.
  • Slowly lower the barbell back down to the initial position behind your head, and repeat for the desired number of repetitions.

Tips for Performing Barbell Seated Behind Head Military Press

  • Proper Grip: A common mistake is gripping the barbell too wide or too narrow. For effective and safe performance, use a medium grip where your hands are slightly wider than shoulder-width apart. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
  • Control the Motion: Avoid rushing through the movement or using momentum to lift the weight. Lower the barbell slowly and in a controlled manner behind your head until your elbows are at about a 90-degree angle. Then, press the barbell up to the starting position. This technique ensures that your muscles are under constant tension and helps to enhance muscle growth.
  • Avoid Overloading: A common mistake is lifting

Barbell Seated Behind Head Military Press FAQs

Can beginners do the Barbell Seated Behind Head Military Press?

Yes, beginners can perform the Barbell Seated Behind Head Military Press exercise, but it is important to start with a light weight and focus on form to avoid injury. This exercise can be quite challenging as it requires good shoulder mobility and stability. It's recommended to have a trainer or experienced person guide you initially, to ensure your form is correct. Also, if a beginner has any pre-existing shoulder issues, it's best to avoid this exercise or consult with a physical therapist or trainer for modifications.

What are common variations of the Barbell Seated Behind Head Military Press?

  • Standing Barbell Military Press: Instead of sitting, you perform this exercise standing, which engages your core and lower body for stability.
  • Smith Machine Behind the Head Press: This variation uses a Smith machine, which can provide more stability and focus on the shoulders by limiting the range of motion.
  • Seated Barbell Military Press: Similar to the original exercise, but the barbell is pressed in front of the head instead of behind, reducing strain on the shoulder joints.
  • Arnold Press: This exercise is performed with dumbbells, starting with your palms facing towards you and rotating them as you press the weights up, working different parts of the shoulder muscles.

What are good complementing exercises for the Barbell Seated Behind Head Military Press?

  • Lateral Raises: Lateral raises complement the Barbell Seated Behind Head Military Press by targeting the lateral head of the deltoid muscle, which is not as heavily engaged in the military press. This helps to ensure a balanced shoulder workout.
  • Upright Rows: Upright rows also complement the Barbell Seated Behind Head Military Press by working not only the deltoids but also the trapezius and biceps, which are secondary muscles used in the military press, thus enhancing overall shoulder and upper body strength.

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