STANDING BARBELL PRESS (or MILITARY PRESS)

What’s in a NAME?
It is called the "Military Press" because this movement used to be the general indicator or test of one's strength in the military.

A military press is named after the way soldiers raise their rifles over their head as part of their physical training.

Keep your chest up and out like you're at attention.
Another reason it's called a military press is that the technique is very precise and strict.


SAFETY

• Do not perform any exercise without first consulting your doctor. Use a spotter.
• Use safety clips.
• Dress comfortably; wear proper shoes, use grips or a chalk (eco) ball.

MUSCLES WORKED

Shoulders, triceps, trapezius and secondarily your core muscles — abs, lower back, glutes, and upper thighs.

STANCE / SETUP

• Place a barbell that has the plates on it (usually called loaded) at your feet.
• Your feet should be at a comfortable distance, approximately shoulder width.

GRIP

• Grab the barbell using an overhand (palms facing forward) grip.
• Grip the bar slightly wider (3 – 4 inches) than shoulder width apart from each other.

MOVEMENT

1. Slightly bend the knees and lift the barbell in front of your body until it is at a height even with your upper chest (collarbone).
   
   If necessary, take a step back and position your feet shoulder width apart from each other.
2. Lift the bar up over your head by slowly straightening your arms. 
3. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head.
4. Lower the bar down to the collarbone slowly as you inhale.
5. Lift the bar back up to the starting position as you exhale.

FORM

• Keep your body straight. Do not bend your torso backwards. 
• Bending backwards can strain your lower back. 
• Do not bounce your legs; that’s cheating.
• Never allow the bar to touch your upper chest when you lower it. This will prevent your delts from stretching too much. 

TIPS

• Place springs clamps on the bar to secure the plates BEFORE you start.
• Don’t lift with the bar behind your head. This will aggravate your neck and the top of your spine.

Alternate

OVERHEAD PRESS - Resistance Band Exercise

• You will need a band with two comfortable handles or grips.
• It must be long enough so that when you are standing with your legs apart you can comfortably hold one handle in each hand and there is no tension in the band.

MOVEMENT

1. Stand with both feet on tube and grasp handles, bringing hands up just over shoulders with elbows bent and palms in.
2. Press arms up over head and then lower.
3. Use slow controlled motion.
4. Breathe out as you raise the band; breathe in as you lower the band.