Barbell Seated Military-Press

Barbell Seated Military Press Instructions

Positioning:
1. Set the barbell on a rack at about chest height.
2. Sit down on the bench with your back firmly against the backrest.
3. Plant your feet flat on the ground, about shoulder-width apart, ensuring that your knees are at a 90-degree angle.
4. Grasp the barbell with a grip slightly wider than shoulder-width apart.
5. Position the barbell in front of your collarbone, with your elbows directly below the bar.

Movement:
1. Starting Position: Engage your core, and while keeping your back straight and elbows tucked, lift the barbell off the rack and hold it at shoulder level.
2. Press Up: Exhale as you press the barbell overhead. Extend your arms fully while keeping a slight bend in your elbows at the top.
3. Lower Down: Inhale as you slowly lower the barbell back to shoulder level, maintaining control throughout the movement.
4. Repetition: Perform the desired number of repetitions, focusing on maintaining a stable and controlled motion.

Tips:
- Keep your wrists straight and directly over your elbows.
- Avoid arching your back; maintain a neutral spine throughout the exercise.
- Start with lighter weights to develop proper form before increasing the load.