Military Press - Standing, Wide (Barbell)

Use a grip wider than shoulders. Press up, stopping just short of locking out elbows to keep tension on the shoulders.

Quick facts

Primary and secondary muscle groups targeted by this movement.

front shoulders

side shoulders

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

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

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.
Step 2Engage Your Core
- Tighten your core muscles to stabilize your body during the lift.
- Keep your chest up and your back straight.
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.
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.
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.
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.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
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.