Barbell Seated Behind Head Military Press
The behind-the-head military press is a classic — but demanding — shoulder builder that requires solid mobility and controlled technique.
Equipment
Barbell
Difficulty
intermediate
Sets & reps
3 sets · 6-10 reps
Muscles worked
Shoulders, Triceps, Upper traps
A seated overhead press with the bar lowered behind the neck, an advanced shoulder-strengthening variation that demands good shoulder mobility.
How to do it
- Sit on a bench with back support, gripping the bar slightly wider than shoulder width.
- Position the bar behind your head at shoulder level.
- Press the bar straight up overhead to full arm extension.
- Lower the bar back down behind your head under control, stopping at ear level.
- Keep your core braced and avoid excessive forward head movement.
Coaching tips
- Only use this variation if you have good shoulder mobility — many lifters find the standard front military press safer.
- Use lighter weight than a front press; range of motion behind the neck is more demanding on the joint.
- Stop lowering the bar once it reaches ear level, not lower.
Common mistakes
- Forcing the movement without adequate shoulder mobility, risking impingement.
- Lowering the bar too far down the neck instead of stopping at ear level.
Frequently asked questions
Is the behind-the-head press safe?
It can be for lifters with good shoulder mobility and light-to-moderate loads, but many coaches recommend the standard front military press as a safer default.
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