Barbell Military Press
Bar presses straight up from the front deltoids while standing.
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Overhead press · Standing
- Tracks
- Weight & Reps
Works
Shoulders Front Delts Triceps Side Delts Abdominals Traps Upper Chest Back Chest
How to do it
- Stand with feet hip-width apart and brace your core tightly.
- Grip the bar slightly wider than shoulder width with palms facing forward.
- Unrack the bar and rest it across your front deltoids.
- Press the bar straight up until your arms are fully locked out.
- Lower the bar under control back to the starting position on your chest.
- Repeat for the desired number of repetitions without bouncing.
Common mistakes
- Leaning back excessively to turn the press into an incline push.
- Bouncing the bar off the chest to gain momentum.
- Flaring elbows out too wide causing shoulder impingement.
- Failing to lock out elbows at the top of the movement.
Safety
Avoid excessive lower back extension to prevent spinal compression injuries.
Do not drop the bar onto your collarbone or throat during failure.
Tips
- Squeeze your glutes to prevent your lower back from arching.
- Push your head back slightly as the bar passes your face.
- Drive the bar in a straight vertical line over your mid-foot.
- Keep your elbows tucked slightly forward rather than flaring wide.
Details
- Base movement
- Overhead press
- Load position
- Front rack
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Standing
