Barbell Military Press



  • Grasp the bar with an overhand grip with your hands evenly spaced from the center of the bar.

  • Press the bar from the front of your neck to an overhead position, then bend your ams again bringing the bar down to the front of your neck.

  • If your gym does not have a rack on which to rest your barbell, you may want to use a spotter to help you lift the bar from the bench or floor to your starting position.

  • Shoulders 

  • Arms 

  • Anterior deltoid, Pectoralis major, Levator scapulae, Lateral deltoid, Middle and lower trapezius, Serratus anterior

  • TIP: It helps to have a spotter here just in case your arms fatigue before you get the weight to a safe place.


Variations for Barbell Military Press

  • Smith Shoulder Press

    Use a shoulder press machine if your gym does not have a Smith machine.

  • Shoulder Press

    This is a great exercise for building strength where overhead movement is involved, such as putting a box in your attic. It will stretch and strengthen your shoulders simultaneously.

  • Rotating Shoulder Press

    This movement adds a slight rotation to work your shoulders from a different angle.

  • Military Press

    If you are lifting a heavier-than-normal weight, use an upright chair to ensure good posture throughout the exercise.

  • Barbell Shoulder Press

    If you are lifting a challenging weight, ask someone to spot you to make sure you are comfortable with the weight.

 

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