barbell seated behind head military press

Delts

• Target muscles: shoulders, arms, back
• Equipment: barbell
• Level: advanced

How to do it

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

Swap it for

• smith standing behind head military press
• barbell seated overhead press
• barbell standing wide military press
• barbell standing close grip military press
• kettlebell seated two arm military press
• kettlebell two arm military press

Easier

• smith standing military press
• barbell seated overhead press
• barbell standing close grip military press
• barbell standing wide military press