Standing Barbell Military Press

The standing barbell military press, also known as the standing overhead press, is a compound exercise that primarily targets the deltoid muscles of the shoulders. Here's a step-by-step guide on how to perform this exercise:

Muscles Targeted:

• Primary: Deltoids (shoulders)
• Secondary: Triceps, upper back muscles

Equipment Needed:

• Barbell
• Weight plates
• Power rack or squat rack

Steps:

1. Set Up:

• Start by placing a barbell on a squat rack or power rack at about chest height.
• Load the bar with an appropriate amount of weight. Beginners may start with a lighter weight to focus on form.

1. Grip:

• Stand in front of the barbell with your feet shoulder-width apart.
• Grip the barbell with your hands just slightly wider than shoulder-width apart. Your palms should be facing forward.

1. Rack Position:

• Lift the barbell off the rack and step back, ensuring you have enough space to perform the exercise without obstruction.

1. Posture:

• Stand with a straight back, engaged core, and shoulders pulled back.
• Position the barbell at shoulder height, resting it on the front of your shoulders with your elbows slightly in front of the bar.

1. Lift the Bar:

• Take a deep breath, brace your core, and press the barbell overhead by fully extending your arms. Keep your head in a neutral position, and make sure the barbell moves in a straight line.

1. Lockout:

• Lock out your elbows at the top of the movement without hyperextending. Ensure that your biceps are close to your ears.

1. Lowering Phase:

• Lower the barbell back down to the starting position with control. Avoid letting the bar crash onto your shoulders.

1. Repetition:

• Perform the desired number of repetitions. Keep the movement controlled and deliberate.

1. Finishing:

• Once you've completed the set, carefully rack the barbell back onto the rack.

Tips:

• Use a grip width that is comfortable for your shoulder mobility. A slightly wider grip may engage the shoulders more.
• Engage your core throughout the movement to maintain stability.
• Keep your back straight and avoid leaning backward during the press.
• Start with a weight that allows you to maintain proper form, and gradually increase the weight as you become more comfortable with the exercise.

Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing conditions or concerns.