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Sitting Military Press


The sitting military press is a remarkably productive and focused strength-training exercise that aims to develop the growth and delineation of the shoulder muscles. Commonly referred to as the “overhead press,” this combined motion predominantly activates the deltoid muscles of the shoulders in conjunction with various stabilizing muscles in the core, triceps, and upper back.


  1. From the seated position, grab onto the bar
  2. Breathe in as you lift the bar off the rest
  3. Slowly bring the bar down while keeping it in front of your head
  4. With the complete rep motion of 90 degrees, the bar should be at eye level
  5. Breathe out and bring the bar back to the top and repeat

Range of Motion for Sitting Military Press

For optimal muscle activation in the sitting military press, it’s crucial to bring the bar to eye level. While primarily engaging the target muscle, this technique also promotes growth in secondary and tertiary muscles over time. The precise movement not only enhances the workout efficiency but also aids in achieving a well-rounded muscular development. This eye-level bar position helps in ensuring the correct form, making the exercise more effective and potentially reducing the risk of injury.

Benefits of Sitting Military Press

The sitting military press is an excellent exercise that effectively targets various muscle groups, with a primary focus on the deltoids, triceps, and upper pectorals. Incorporating this exercise into one’s regular routine can greatly enhance shoulder strength and stability. Consistent performance of the sitting military presses over time can lead to increased muscle hypertrophy, which is a desirable outcome for individuals seeking a more toned or muscular upper body. Furthermore, this exercise contributes to improving overall muscle balance in the shoulder region, which is essential for maintaining proper posture and preventing injuries. Additionally, the inline variation allows for a more natural scapular movement compared to other shoulder exercises, providing a range of motion that is anatomically favorable.

In addition to the muscular benefits, executing the sitting military presses can enhance the neurological connections between the brain and muscles, commonly referred to as neuromuscular efficiency. This improvement in neuromuscular efficiency aids in better coordination and muscle recruitment during other exercises and daily activities. The sitting military press also offers a functional aspect as it replicates movements commonly encountered in everyday life, such as reaching for objects on high shelves. Moreover, it contributes to the development of a better sense of balance and core stability, as maintaining a straight, inline position requires engagement from the core muscles. Over time, this can result in improved performance in sports, other exercises, and daily tasks, making the sitting military press a valuable addition to any fitness regimen.


Sitting Military Press Example

Muscle Targets

  • Shoulders Primary
  • Traps Secondary
  • Lats Secondary
  • Upper back Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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