How to do Standing Military Press

The barbell military press is a compound exercise that primarily targets the shoulders and triceps while also engaging the core and other stabilizing muscles. Here's a step-by-step guide on how to perform a barbell military press safely and effectively:

Instructions:

Set up the barbell: Load the desired weight onto the barbell. Start with a weight that you can handle comfortably, especially if you're new to this exercise.

Position yourself: Stand with your feet shoulder-width apart, toes pointing forward. Approach the barbell with your palms facing forward (pronated grip). Place your hands slightly wider than shoulder-width apart on the barbell.

Grip the barbell: Grasp the barbell with your palms facing forward and your thumbs wrapped around the bar. Your hands should be positioned just outside of your shoulders.

Set your stance: Engage your core, keep your chest up, and slightly squeeze your shoulder blades together. This will help stabilize your upper body throughout the movement.

Lift the barbell: Take a deep breath and brace your core. Push the barbell up by extending your arms fully. Make sure the barbell is directly above your head with your arms fully extended, and your biceps should be aligned with your ears.

Lower the barbell: Lower the barbell back down to your starting position with control, bringing it to your collarbone level. Avoid locking out your elbows at the bottom to keep tension on your muscles and minimize the risk of injury.

Repeat: Perform the desired number of repetitions. Aim for 3-4 sets of 8-12 repetitions, but adjust the weight and reps according to your fitness level and goals.

Tips for a safe and effective military press:

- Keep your core tight throughout the exercise to maintain stability and protect your lower back.
- Avoid arching your back excessively or using your legs to help lift the weight. This exercise is meant to primarily target the shoulders, so focus on using your shoulder and arm muscles to move the barbell.
- Perform the exercise in a controlled manner, both on the way up and down, to reduce the risk of injury.
- If you're new to the military press, consider starting with dumbbell shoulder presses to work on stability and form before progressing to the barbell version.
- Warm up adequately before attempting heavy lifts to prepare your muscles and joints.
- Remember that proper form is crucial to prevent injury and get the most out of the exercise. If you're unsure about performing the barbell military press, consider seeking guidance from a qualified fitness professional.

[camokid]

Instead of stopping at your clavicles drop the bar back down to the waist and row it back up more complete of a movement

[x-techgaming]

Wrong. Military press has feet close together. This is the overhead press.