seated weight lifting exercise strength bench

Commercial online gym products seated weight lifting exercise military bench

The seated military bench press is a weightlifting exercise that primarily targets the muscles of the shoulders, chest, and triceps. It is similar to the traditional military bench press, but performed in a seated position.

Here's how to perform the seated military bench press exercise:

1. Set up a bench that has a backrest and an adjustable seat. Adjust the seat height so that your feet are flat on the floor and your knees are at a 90-degree angle.

2. Sit on the bench with your back pressed firmly against the backrest. Grab the barbell with an overhand grip, slightly wider than shoulder-width apart. Your palms should be facing forward.

3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. This is your starting position.

4. Lower the barbell slowly and under control towards your collarbone, while keeping your elbows slightly in front of your body. Your upper arms should be parallel to the floor at the bottom of the movement.

5. Pause briefly at the bottom, then push the barbell back up to the starting position by extending your arms. Exhale as you push the weight up.

6. Repeat for the desired number of repetitions.

Tips:
- Keep your core engaged and your back pressed firmly against the backrest throughout the exercise.
- Avoid arching your back or using momentum to lift the weight.
- Use a weight that challenges you but allows you to maintain proper form.
- If you're a beginner, it's recommended to start with lighter weights and gradually increase the load as you become more comfortable and stronger.

Note: Before attempting any new exercise, it's always a good idea to consult with a fitness professional or trainer to ensure proper form and technique.