The Barbell Standing Military Press is a classic strength training exercise that primarily targets the shoulders, but also engages the triceps and upper chest muscles. It is performed using a barbell and a weight bench, and is typically done standing up.
How to perform
Step by step instructions for performing the Barbell Standing Military Press:1. Begin by standing with your feet shoulder-width apart and your knees slightly bent. Grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
2. Lift the barbell up to shoulder height, with your elbows pointing forward and your upper arms parallel to the floor.
3. Take a deep breath in and engage your core muscles. Press the barbell overhead in a straight line, fully extending your arms without locking out your elbows.
4. Lower the barbell back down to shoulder height, keeping your elbows slightly in front of the bar and your core engaged to stabilize your body.
5. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
6. Once you have completed your set, carefully lower the barbell back down to the starting position and re-rack it on the weight bench.
Tips for performing the Barbell Standing Military Press:
- Keep your core engaged and your back straight throughout the exercise to protect your lower back.
- Focus on keeping your elbows slightly in front of the barbell to prevent strain on your shoulders.
- Use a weight that allows you to maintain proper form and complete the desired number of repetitions with control. Gradually increase the weight as you build strength.
- If you experience any pain or discomfort while performing the exercise, stop immediately and consult with a fitness professional for guidance on proper form and modifications.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.