Barbell Standing Wide Military Press
Build powerful shoulders and triceps with the Barbell Standing Wide Military Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Standing Wide Military Press
Barbell Standing Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Military Press (without rack)
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Close Grip Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Behind Head Military Press
Shoulders · Deltoid Anterior · Barbell
Description
A strength exercise that targets the shoulders and triceps. The athlete stands with a wide grip on a barbell at shoulder level, and presses the barbell upwards until their arms are fully extended.
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How to do Barbell Standing Wide Military Press
- 01Setup
Stand with your feet shoulder-width apart, unracking a barbell from a rack. Grip the barbell with an overhand, wide grip, approximately 1.5 times shoulder-width, resting it across your upper chest and front deltoids.
- 02Setup
Ensure your elbows are slightly in front of the bar, core is braced, and spine is neutral, looking straight ahead. Take a deep breath before initiating the press.
- 03
Exhale as you powerfully press the barbell straight overhead until your arms are fully extended, locking out your elbows. Ensure the bar travels in a slight arc, finishing directly over your head.
- 04
Inhale as you slowly and controlled lower the barbell back down to the starting position across your upper chest, maintaining tension in your shoulders.
Tips
- Maintain a tight core throughout the movement to protect your lower back and provide a stable base for the press.
- Press the bar slightly back as it ascends so that it finishes directly over your head, aligning it with your center of gravity for optimal stability.
- Control the eccentric (lowering) phase of the lift, resisting the weight as it descends to maximize muscle tension and hypertrophy.
- Avoid flaring your elbows excessively wide during the press; keep them tracking slightly forward to protect your shoulder joints.
Common mistakes
- Arching the lower back excessively during the press can lead to injury; fix this by bracing your core tightly and slightly tucking your pelvis.
- Using momentum from the legs or torso to complete the lift reduces shoulder activation; perform the movement strictly by initiating the press solely with your upper body.
- Lowering the bar too quickly compromises shoulder health and muscle engagement; control the descent with a slow, deliberate motion.
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Get Ellim — FreeQuestions
What muscles does Barbell Standing Wide Military Press work?
Barbell Standing Wide Military Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Barbell Standing Wide Military Press good for beginners?
Barbell Standing Wide Military Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Standing Wide Military Press?
You need Barbell to perform Barbell Standing Wide Military Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Standing Wide Military Press?
Maintain a tight core throughout the movement to protect your lower back and provide a stable base for the press. Press the bar slightly back as it ascends so that it finishes directly over your head, aligning it with your center of gravity for optimal stability. Control the eccentric (lowering) phase of the lift, resisting the weight as it descends to maximize muscle tension and hypertrophy. Avoid flaring your elbows excessively wide during the press; keep them tracking slightly forward to protect your shoulder joints.
What are common mistakes when doing Barbell Standing Wide Military Press?
Arching the lower back excessively during the press can lead to injury; fix this by bracing your core tightly and slightly tucking your pelvis. Using momentum from the legs or torso to complete the lift reduces shoulder activation; perform the movement strictly by initiating the press solely with your upper body. Lowering the bar too quickly compromises shoulder health and muscle engagement; control the descent with a slow, deliberate motion.
Related exercises
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Bradford Rocky Press
Shoulders · Deltoid Anterior · Barbell
Standing Behind Neck Press
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Dumbbell Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store