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.
How to Do Barbell Standing Wide Military Press
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
Variations
Barbell Standing Military Press
Build strong, powerful shoulders and triceps with the Barbell Standing 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.
Barbell Seated Behind Head Military Press
Build strong, broad shoulders with the Barbell Seated Behind Head Military Press. This compound exercise targets deltoids and triceps for powerful upper
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