Seated Military Press Exercise Guide & Video

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Watch Seated Military Press

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Take the bar with a grip wider than shoulder-width and remove it from the rack (use a spotter to assist you with this movement).

Step 2. Hold the weight steady to not let the weight fall backward.

Step 3. Lower the weight in front of your body until your elbows are perpendicular.

Step 4. Press the bar straight above your head. Push your feet into the floor as you push up for added balance and control. Keep form as strict as possible. Do not arch your back.


The seated military press is a basic size and strength building exercise for the deltoids. Typically, a grip just wider than shoulder-width is used, but the military press can be used with a wider grip if the user wants to limit the secondary tricep workout and better isolate the deltoid. Anything closer than shoulder-width should not be used because it takes the focus off the shoulder and puts too much on the triceps. The military press can be performed either seated or standing. By performing this exercise seated, the user protects his lower and isolates the deltoid better. When seated, the user cannot use any other body momentum to get the weight back up.

Seated Military Press 4
Seated Military Press 3

Updated: March 30th, 2015