Overhead press or military press with barbell
The standing military press (with barbell) is an effective compound exercise ideal for developing upper body strength. Key benefits include enhanced shoulder muscle hypertrophy, improved core stability, and better lifting performance. This exercise primarily targets the deltoids, triceps, and upper pectorals while also engaging the core for stabilization. Athletes profit from the Standing Military Press due to its functional strength gains, which translate into improved performance in various sports activities and daily tasks requiring upper body power and coordination.
| Primary muscle group: | Shoulders |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
33kg
Avg. weight
72lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Set up a barbell on a squat rack at chest height. Select appropriate weights.
- 2Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart.
- 3Slightly bend your knees and position the barbell on your collarbone.
- 4Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart.
- 5Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head.
- 6Lower the barbell to your collarbone slowly while inhaling.
- 7Press the barbell back up to the starting position as you exhale.
- 8Repeat for the recommended number of repetitions.
Tips & Tricks
Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
