Barbell Seated Military Press (inside squat cage)
The Barbell Seated Military Press targets your shoulders and triceps while providing stability through the squat cage.
- Adjust the barbell to shoulder height within the squat cage.
- Seated on a bench, grip the barbell slightly wider than shoulder-width.
- Press the barbell overhead until your arms are fully extended.
- Lower the barbell back to shoulder level with control.
How to perform the Barbell Seated Military Press (inside squat cage)
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Seated Military Press (inside squat cage) using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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