Barbell Seated Behind Head Military Press (female) – Video Exercise Guide & Tips

Barbell Seated Behind Head Military Press (female) - Video Exercise Guide & Tips

Are you a female looking to strengthen your upper body? Check out this video exercise guide and tips for the barbell seated behind head military press.

Watch This Exercise Video

This exercise targets your shoulders and triceps, helping you build strength and definition. Learn the proper form and technique, avoid common mistakes, and discover variations and modifications to suit your fitness level.

Stay safe and get the most out of your workout with these helpful tips. Let's get started!

Key Takeaways

  • Targets shoulders and triceps
  • Builds strength and definition
  • Engages upper back muscles
  • Provides comprehensive upper body workout

Benefits of Barbell Seated Behind Head Press

You should regularly perform the Barbell Seated Behind Head Press to maximize its benefits. This exercise primarily targets the shoulders, specifically the deltoids, helping to build strength and definition in this area. It also engages the triceps and upper back muscles, providing a comprehensive upper body workout.

For beginners, it's important to start with a lighter weight and focus on proper form and technique. This will help prevent injury and ensure optimal muscle engagement. Additionally, modifying the exercise can make it more accessible to those with limited mobility or shoulder issues. One modified variation is the Seated Dumbbell Press, where you use dumbbells instead of a barbell. This allows for greater range of motion and control, while still targeting the same muscle groups.

When performing the Barbell Seated Behind Head Press, it's crucial to maintain proper posture. Keep your back straight, chest lifted, and shoulders relaxed. Avoid arching your back or straining your neck. Additionally, be mindful of your grip width. A wider grip will target the outer shoulder muscles, while a narrower grip will focus more on the front deltoids.

Incorporating the Barbell Seated Behind Head Press into your workout routine can lead to improved shoulder strength, stability, and aesthetics. Just remember to start with lighter weights, use modified variations if needed, and maintain proper form throughout the exercise.

Proper Form and Technique

To perform the Barbell Seated Behind Head Military Press with proper form and technique, there are a few common mistakes you should avoid.

These include:

  • Arching your back
  • Locking your elbows
  • Using too much weight

Common Mistakes to Avoid

One common mistake to avoid when performing the barbell seated behind head military press is tilting your head forward. This can put unnecessary strain on your neck and compromise your form. To maintain proper form, keep your head in a neutral position, aligning it with your spine.

Another common mistake is arching your back excessively. This can lead to lower back pain and decrease the effectiveness of the exercise. Instead, engage your core and keep your back straight throughout the movement.

Lastly, avoid using momentum to lift the weight. This can cheat your muscles out of the work they need to do. Focus on controlled, smooth movements to ensure proper form and maximize results.

Benefits of Proper Technique

Maintaining proper form and technique during the barbell seated behind head military press not only helps prevent common mistakes but also provides a range of benefits for your shoulder and upper body strength. By focusing on proper technique, you can improve your shoulder strength and prevent injury.

Here are three important benefits of using proper technique during this exercise:

  • Increased shoulder stability: Proper form ensures that your shoulders are properly aligned and supported, reducing the risk of strain or injury.
  • Improved muscle activation: By maintaining proper alignment and control throughout the movement, you can target the muscles in your shoulders and upper body more effectively, leading to improved strength and muscle development.
  • Enhanced overall strength: With proper technique, you can safely challenge your muscles and gradually increase the load, leading to improved overall strength and performance.

Now that you understand the benefits of proper technique, let's explore some common mistakes to avoid.

Common Mistakes to Avoid

When performing the Barbell Seated Behind Head Military Press (female), it's important to avoid common mistakes in order to optimize your form and prevent injury.

One common mistake to avoid is improper breathing technique. It's crucial to inhale deeply before initiating the press and exhale forcefully as you press the barbell overhead. Proper breathing not only helps stabilize your core, but also provides the necessary oxygen to your muscles for optimal performance.

Another mistake to avoid is neglecting proper shoulder mobility. Before attempting this exercise, make sure to warm up your shoulders with dynamic stretches and mobility exercises. Limited shoulder mobility can lead to poor form and potential injuries. It's important to maintain a full range of motion throughout the movement, ensuring that the barbell is directly overhead and in line with your body.

By avoiding these common mistakes, you can perform the Barbell Seated Behind Head Military Press (female) with proper form and minimize the risk of injury.

Now, let's move on to the next section where we'll discuss variations and modifications to customize this exercise to suit your needs.

Variations and Modifications

To customize the Barbell Seated Behind Head Military Press (female) exercise, you can incorporate variations and modifications that suit your individual needs. Here are some modified exercises and alternative variations you can try:

  • Dumbbell Seated Behind Head Press: Instead of using a barbell, you can use dumbbells to perform the exercise. This provides more stability and allows for a wider range of motion.
  • Seated Arnold Press: This variation involves starting with the dumbbells in front of your shoulders and then rotating them as you press them overhead. It targets the shoulders from different angles and adds a rotational element to the exercise.
  • Resistance Band Seated Behind Head Press: If you don't have access to dumbbells or a barbell, you can use resistance bands. Attach the bands to a secure anchor point and hold the handles while performing the press. This provides constant tension throughout the movement.

By incorporating these modified exercises and alternative variations, you can add variety to your workout routine and target your shoulder muscles in different ways. Remember to choose the variations that feel comfortable and effective for you.

Now that you know about the variations and modifications, let's move on to the next section about safety precautions and tips to ensure you perform the exercise correctly and prevent injuries.

Safety Precautions and Tips

Ensure proper form and prevent injuries by maintaining a stable and controlled seated position throughout the Barbell Seated Behind Head Military Press exercise. To ensure your safety during this exercise, follow these safety tips and equipment recommendations.

Firstly, always warm up before starting your workout. This will help prepare your muscles for the exercise and reduce the risk of injury. Additionally, make sure to select an appropriate weight for the barbell. Starting with a lighter weight and gradually increasing the load will help prevent strain on your muscles and joints.

When performing the exercise, it's important to keep your back straight and avoid any excessive arching or rounding. This will help maintain proper alignment and reduce the risk of back injuries. Remember to engage your core muscles throughout the movement to provide stability and support.

Furthermore, always use a spotter when attempting heavy weights. A spotter can assist you in case you struggle to lift the barbell and prevent accidents.

In terms of equipment, it's recommended to use a sturdy and stable bench with an adjustable backrest. This will allow you to find a comfortable and secure position for the exercise.

By following these safety tips and using the recommended equipment, you can perform the Barbell Seated Behind Head Military Press exercise safely and effectively.

Now, let's move on to the next section to learn about a sample workout routine.

Sample Workout Routine

Start your sample workout routine by incorporating the Barbell Seated Behind Head Military Press exercise to target your shoulder muscles and increase upper body strength. This exercise is an effective way to build muscle and improve overall upper body power.

Here are some variations and modifications you can try to make your workout routine more challenging and diverse:

  • Increase the weight: Gradually increase the weight of the barbell to continue challenging your muscles and promote growth.
  • Superset with other exercises: Pair the Barbell Seated Behind Head Military Press with other shoulder exercises, such as lateral raises or front raises, to target different areas of the shoulders and enhance overall shoulder development.
  • Add pauses or tempo changes: Incorporate pauses at different points in the exercise or change the tempo of your reps to add intensity and increase time under tension.

Remember to always prioritize proper form and technique to prevent injury and maximize results. As you progress, consult with a fitness professional to further customize your sample workout routine and ensure it aligns with your fitness goals.

Happy training!

Frequently Asked Questions

How Much Weight Should I Start With When Performing the Barbell Seated Behind Head Press?

When starting the barbell seated behind head press, it's important to choose a weight that challenges you but allows for proper form. Begin with a weight that you can comfortably perform 8-10 repetitions with.

If you find this too challenging, consider using alternative equipment such as dumbbells or resistance bands to decrease the load. Remember to listen to your body and gradually increase the weight as you build strength and confidence in the exercise.

Can I Substitute the Barbell With Dumbbells or Resistance Bands for This Exercise?

Yes, you can substitute the barbell with dumbbells or resistance bands for this exercise.

Using dumbbells allows for more independent movement, targeting each arm individually.

Resistance bands provide a different type of resistance, engaging your muscles in a unique way.

Both options offer versatility and can be adjusted according to your fitness level.

Remember to maintain proper form and consult a professional if you're unsure about the correct technique for these substitutions.

Is It Normal to Feel a Slight Discomfort in the Shoulders During the Barbell Seated Behind Head Press?

Feeling slight discomfort in your shoulders during the barbell seated behind head press isn't abnormal. It could be due to limited shoulder mobility or improper form and technique.

Make sure you warm up properly and focus on maintaining proper posture throughout the exercise.

If the discomfort persists or becomes painful, it's best to consult with a fitness professional to assess your technique and provide guidance on improving your shoulder mobility.

How Often Should I Include the Barbell Seated Behind Head Press in My Workout Routine?

To determine the ideal workout frequency for the barbell seated behind head press, consider your overall fitness goals and current routine.

It's recommended to include this exercise at least once or twice a week for optimal results.

However, you can also vary your routine by incorporating different exercise variations such as dumbbell shoulder presses or seated military presses.

Experimenting with these variations can help target different muscles and prevent plateaus in your training.

Are There Any Specific Warm-Up Exercises or Stretches That Should Be Done Before Performing This Exercise?

Before performing the Barbell Seated Behind Head Military Press, it's important to warm up your muscles and stretch your shoulders. Incorporate warm-up exercises like arm circles and shoulder rolls to increase blood flow and prepare your muscles for the workout.

Additionally, perform shoulder stretches such as the doorway stretch or the cross-body stretch to improve flexibility and reduce the risk of injury.

These warm-up exercises and stretches are crucial for a safe and effective workout.


In conclusion, the barbell seated behind head military press is a highly effective exercise for strengthening the shoulders and upper body.

By maintaining proper form and avoiding common mistakes, individuals can maximize the benefits of this exercise.

It's important to start with lighter weights and gradually increase the load to prevent injury.

Incorporating variations and modifications can add variety to the workout routine.

Remember to always prioritize safety by using proper equipment and techniques.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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