Seated Military Press (Strict Barbell Seated Shoulder Press)

Sit at the edge of a flat bench with the barbell on your lap. Grab the barbell around shoulder width apart. Clean the barbell by pulling up and flipping the elbows under the bar until the bar is at chest height. Keeping your torso straight and your abs tight, press the bar towards the ceiling in front of your face punching the fists towards the ceiling. The bar should be over your head or slightly behind your head at the top depending on your shoulder mobility. Pause for a split second at the top to confirm your balance before lowering the bar in front of your face and to collar bone height. When you are done with the designated repetitions, lower the bar back to your lap or straight to the floor from the front racked position.

Trainer Tips: Make sure to keep your core tight or else you may overarch your lower back and potentially create injury or overuse of the vertebrae.