Overhead press or military press with barbell

Exercise overview

Primary muscle group: Shoulders

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 32

Average per rep (lbs)*: 72

Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.

Exercise ID: 00447

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Overhead press or military press with barbell

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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