Military Press - Standing (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart and the barbell resting on your upper chest.
   • Ensure your grip is slightly wider than shoulder-width, with your palms facing forward.
2. Step 2Position the Barbell
   • Lift the barbell off the rack or from the floor and position it at shoulder level.
   • Engage your core and keep your elbows slightly in front of the bar.
3. Step 3Engage Your Body
   • Stand tall with your chest up and shoulders back.
   • Keep your feet firmly planted and your body stable.
4. Step 4Press the Barbell
   • Inhale and press the barbell overhead, extending your arms fully.
   • Keep your wrists straight and your elbows locked at the top of the movement.
5. Step 5Lower the Barbell
   • Exhale as you slowly lower the barbell back to shoulder level.
   • Maintain control and avoid letting the bar drop quickly.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring proper form throughout each rep.
   • Focus on your breathing and maintaining a stable stance.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell back to the rack or ground.
   • Ensure you maintain a straight back and stable stance while doing so.