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Barbell Seated Military Press (Inside Squat Cage) animation

How to do the Barbell Seated Military Press (Inside Squat Cage)

ShouldersDeltsBarbellIntermediate

The barbell seated military press inside a squat cage is one of the most effective tools for building thick, powerful deltoids with the safety and control of adjustable pins at your back. Done with discipline and precision, this movement builds the kind of pressing strength that carries over to every upper-body lift you do.

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Muscles worked

Primary
Deltoids
Secondary
TrapeziusTriceps

Step-by-step

  1. Set the safety pins just below shoulder height, unrack the barbell to your upper chest, and plant your feet flat on the floor with your back upright against the pad.
  2. Brace your core hard, press the barbell vertically overhead in a straight path, and lock out fully at the top without shrugging your traps.
  3. Lower the bar in a controlled three-count back to upper-chest level, keeping your elbows slightly in front of the bar at the bottom.
  4. Re-brace and press again immediately, maintaining tension through the entire set without losing torso position or letting the lower back arch excessively.

Common mistakes

  • Flaring the elbows too wide at the bottom, which stresses the rotator cuff — keep elbows angled about 30 degrees in front of the bar in the start position.
  • Using the cage pins as a crutch by resting the bar between reps, which kills time under tension — touch and go at the chest, keeping continuous muscular load.
  • Letting the head jut forward as the bar passes face level, which compresses the cervical spine — tuck your chin briefly on the way up to allow the bar a clean vertical path.

Pro tip — At the top of each rep, actively push your head through your arms and squeeze your traps briefly into a true overhead lockout — this final position recruits the upper traps and serratus and builds the structural stability that separates strong pressers from great ones.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

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