barbell seated behind head military press: technique and muscles worked

Animated demonstration of barbell seated behind head military press

How to do this exercise

Step:1 Sit on a bench with your back straight and feet flat on the ground.
Step:2 Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
Step:3 Lift the barbell off the rack and bring it down to shoulder level, behind your head.
Step:4 Press the barbell upward until your arms are fully extended.
Step:5 Lower the barbell back down to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Barbell
Body part: Shoulders
Target muscle: Anterior deltoid Lateral deltoid
Secondary muscle: Triceps Trapezius Posterior deltoid

Hypertrophy grade

Average5 / 10

Nemeo’s take

This exercise puts a lot of strain on the shoulders, but it suffers from an important compromise: the position behind the neck increases joint stress, especially for the rotator cuff, and back stability remains a critical point. Compared to the classic military press in front of the head, it offers little advantage in terms of tension on the deltoid, while increasing the risk of injury. The isolation is not optimal and progression in weight bearing can be quickly limited by mobility or joint discomfort.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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barbell seated behind head military press

How to do this exercise

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