Description
A strength training exercise that targets the deltoids, triceps, and upper trapezius muscles. It involves lifting a barbell from the chest to overhead in a standing position.
How to Do Barbell Standing Military Press
- 1Setup
Set a barbell in a power rack at upper chest height. Grip the barbell slightly wider than shoulder-width with a pronated (overhand) grip, ensuring your forearms are vertical when holding the bar.
- 2Setup
Step under the bar and unrack it, taking a small step back with feet shoulder-width apart and toes pointed slightly out. Brace your core, tuck your chin slightly, and maintain a neutral spine.
- 3
Press the barbell directly overhead by extending your elbows, driving your head slightly forward as the bar clears your face. Exhale forcefully as you press.
- 4
Continue pressing until your arms are fully extended and the bar is directly over your mid-foot, locking out your elbows. Ensure your shoulders are actively pushed towards the ceiling.
- 5
Slowly and with control, lower the barbell back down to your upper chest/clavicle while inhaling. Do not let your elbows flare excessively wide during the descent.
Tips
- Maintain a tight core and glutes throughout the movement to prevent hyperextension of your lower back and provide a stable base for the press.
- As the barbell passes your face, gently push your head slightly forward, then bring it back to a neutral position as the bar reaches lockout to ensure a clear path.
- Keep your elbows slightly tucked and pointed forward rather than flaring out wide to better engage the anterior deltoids and protect your shoulder joints.
- Focus on driving the bar straight up in a vertical path, imagining pushing the ceiling away from you, rather than pushing it backward or forward.
Common Mistakes
- ×Excessive lower back arching: Avoid overarching your lower back by actively bracing your core and glutes to maintain a neutral spine throughout the lift.
- ×Using leg drive: This is a strict press, so prevent using any momentum from your legs; focus purely on pressing the weight with your shoulders and triceps.
- ×Flaring elbows wide: Keep your elbows slightly forward and tucked under the bar to maintain proper shoulder mechanics and maximize anterior deltoid engagement.
Variations
Barbell Military Press (with hanging band technique)
Master the Barbell Military Press with the hanging band technique to build stronger shoulders. This variation enhances stability and control.
Barbell Standing Wide Military Press
Build powerful shoulders and triceps with the Barbell Standing Wide Military Press.
Barbell Standing Military Press (without rack)
Press a barbell from your shoulders up over your head while standing to build strong, sculpted shoulders.
Barbell Standing Close Grip Military Press
Strengthen your shoulders and triceps with the Barbell Standing Close Grip Military Press. Learn proper form to build powerful, defined deltoids safely.
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Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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