Military Press
4 SETS - 12 REPETITIONS
1. Set Up:
Stand with your feet shoulder-width apart.
Position yourself under a barbell rack with the bar at about chest height.
Grip the barbell with your hands slightly wider than shoulder width, palms facing forward.
2. Starting Position:
Unrack the barbell and lower it to collarbone level.
Stand with your core engaged and your back straight, avoiding excessive arching or leaning backward.
3. Pressing Motion:
Inhale as you push the barbell upward by extending your elbows.
Push the barbell in a straight line directly overhead.
4. Range of Motion:
Fully extend your arms, locking out your elbows at the top.
Keep your head in a neutral position, looking forward.
5. Lockout and Squeeze:
At the top of the movement, pause briefly and contract your shoulder muscles.
6. Lowering the Barbell:
Exhale as you lower the barbell back down to collarbone level with control.
7. Finish:
Once you’ve completed your set, carefully rack the barbell.
Tips for Proper Military Press Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Elbow Position: Keep your elbows pointing forward, not flaring out to the sides.
Breathing: Inhale as you press the barbell upward and exhale as you lower it.
Warm-Up: Perform a light warm-up before starting your barbell military press sets to prepare your shoulder muscles.
Variations: You can also perform this exercise seated on a bench with back support or use a Smith machine.