Military Press - Standing, Wide (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, with the barbell resting on your upper chest.
   • Your grip should be wider than shoulder-width, with your palms facing forward.
2. Step 2Engage Your Core
   • Tighten your core muscles to stabilize your body during the lift.
   • Keep your chest up and your back straight.
3. Step 3Position the Bar
   • Ensure the barbell is positioned just above your collarbone, with your elbows slightly in front of the bar.
   • Your wrists should be straight and aligned with your forearms.
4. Step 4Press the Bar
   • Take a deep breath and press the barbell overhead by extending your arms.
   • Keep your elbows slightly in front of the bar and avoid arching your back.
5. Step 5Lockout
   • At the top of the movement, fully extend your arms and hold the barbell overhead.
   • Ensure that your body is in a straight line from your feet to your hands.
6. Step 6Lower the Bar
   • Slowly lower the barbell back to the starting position at your upper chest.
   • Maintain control of the bar throughout the descent.
7. Step 7Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the barbell to your chest and then to the rack or floor.
   • Ensure you maintain a stable stance while putting down the barbell.