Barbell Seated Behind Head Military Press

Setup

1. 01Set an upright bench inside a rack with the bar at shoulder height, or press from a seated position with spotter arms set.
2. 02Sit tall with feet planted and grip the bar just outside shoulder width.
3. 03Unrack and position the bar behind the head at the base of the neck.
4. 04Pull the elbows under the bar and brace the trunk.

Execution

1. 01Press the bar straight up from behind the head to full lockout.
2. 02Keep the head neutral and slightly forward to clear the bar path.
3. 03Lower under control until the bar is around ear level or as far as mobility allows.
4. 04Pause briefly, then press again without bouncing out of the bottom.

Checkpoints

• -The bar travels vertically over the base of the neck.
• -Depth is set by shoulder mobility, not forced to the neck.
• -Forearms stay vertical under the bar.
• -Lower back does not overarch off the seat.

Common mistakes

• -Lowering to the neck without the mobility to do so safely.
• -Craning the neck forward instead of keeping it tall.
• -Flaring the elbows behind the bar and losing pressing leverage.
• -Loading it like a front press; this variation needs lighter weight.