Barbell Standing Wide Military Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Standing Wide Military Press is an effective compound exercise primarily targeting the shoulders, with secondary emphasis on the triceps. Using a barbell, this movement requires standing upright with the barbell grasped in an overhand grip, hands placed wider than shoulder-width apart. The exercise involves pressing the barbell overhead while maintaining a strong core and straight back, fully extending the arms at the top without locking the elbows. The controlled lowering of the barbell back to shoulder level completes one rep. This exercise engages the deltoid muscles for shoulder development and recruits the triceps to assist in the pressing motion, helping to build upper-body strength and stability.
How to Perform
Begin by holding the barbell with an overhand grip, ensuring your palms are facing forward. Position your hands wider than shoulder-width to grip the bar securely.
Carefully lift the barbell off the rack and bring it up to shoulder height, making sure to maintain control and balance.
Stand tall with your chest up, engage your core, and keep your back straight throughout the movement to prevent unnecessary strain.
Push the barbell directly overhead, extending your arms fully without locking your elbows at the top. Ensure the motion is smooth and controlled.
Pause briefly once the bar is at the top, then slowly lower it back down to shoulder height, maintaining control of the bar throughout the descent.
Repeat the pressing and lowering movements for the desired number of repetitions, focusing on proper technique and posture for each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Proper Grip: Ensure that your hands are positioned wider than shoulder-width on the barbell. A grip that is too narrow can put extra stress on your shoulders and wrists, so adjust accordingly. The bar should rest comfortably against your collarbone, and your palms should face forward as you grip the bar.
Controlled Movement: Avoid rushing through the exercise. Both the upward press and the downward return should be done in a smooth and deliberate manner. This helps prevent injury while ensuring that your muscles are fully engaged throughout the movement.
Maximize Range of Motion: To achieve the best results from this exercise, it's crucial to press the barbell overhead until your arms are fully extended at the top. This ensures you are utilizing the full range of motion, which maximizes muscle activation and effectiveness.
How Not to Perform
Avoid Using a Narrow Grip: Gripping the barbell too close together places unnecessary strain on your wrists and shoulders. This limits the range of motion and can lead to injury. Make sure your hands are positioned wider than shoulder-width apart to allow for a more natural pressing motion and to engage the shoulders effectively.
Don’t Arch Your Back: Overarching your lower back during the press can strain your spine and lead to lower-back pain. Keep your back straight and engage your core to support your torso. Avoid leaning backward as this will shift the focus away from the shoulders and can cause injury.
Don’t Lock Your Elbows at the Top: Fully locking your elbows at the peak of the lift can put excessive stress on your joints and reduce muscle activation. Stop just short of locking your elbows to maintain constant tension on the shoulder muscles, which helps with better muscle engagement.
Avoid Rushing the Movement: Fast, uncontrolled movements when lifting and lowering the barbell can cause you to lose proper form, leading to potential injury. Perform each rep in a slow and controlled manner to maximize muscle engagement and ensure proper technique.
Don’t Use Excessive Weight: Lifting too heavy a weight before mastering proper form can result in poor technique and injury. Start with a manageable weight that allows you to focus on control, technique, and form. Gradually increase the weight as your strength improves.
Don’t Let Your Core Relax: Failing to engage your core during the press can result in poor stability and increase the risk of injury. Keep your core tight throughout the entire movement to protect your spine and maintain proper posture.
Avoid Overextending Your Neck: Straining your neck by looking up or forward excessively can lead to neck pain. Keep your neck neutral and aligned with your spine, looking straight ahead or slightly down. This will help maintain a safe and efficient pressing motion.
Don’t Use Momentum to Lift the Barbell: Swinging the body or using momentum to press the barbell reduces the effectiveness of the exercise and can strain your joints. Focus on lifting the bar with controlled strength, relying on muscle power rather than momentum.
Don’t Let Your Feet Move: Shifting your feet or using your legs for assistance can disrupt your stability and reduce the target muscle engagement. Keep your feet firmly planted on the ground to maintain balance and focus the energy on the shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
