The barbell shoulder press, also known as the military press, is a compound exercise that targets the deltoid muscles in the shoulders, as well as the triceps and upper back. It is a popular exercise for building upper body strength and muscle mass, and can be performed by people of all fitness levels, with variations to suit individual needs. Proper form is essential to avoid injury and get the most out of this exercise. In this procedure, we will outline the steps to perform barbell shoulder press with correct form, including tips to ensure maximum effectiveness and safety.
How to perform Barbell Standing Military Press
- Grab a barbell and adopt a shoulder-width, overhand grip.
- Lift the bar above your head so that it is directly above your shoulders. Your arms should be in line with your ears. Keep your elbows locked at this point for safety. Maintain a straight back throughout this movement. This is your starting position.
- While inhaling, start to lower the bar by bending at your elbows until the bar is below your chin.
- After a brief pause, exhale and press the bar back into the starting position by contracting your deltoid muscles (shoulders).
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