- Shoulder strength.
- Triceps strength.
The seated military press is a compound exercise for the shoulders and triceps. Perform the shoulder press while standing to activate more muscle groups.
- Sit on a bench with the chest upright and spine straight.
- Grasp the bar slightly wider than shoulder width using an overhand grip.
- Raise the bar overhead by extending the arms.
- Lower the bar under control.
- Bouncing the bar off the chest.