Standing Military Press
a.k.a. Standing Barbell Press, Standing Overhead Press
Differentiation: Mechanics
This variation of a Military Press is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution works your middle deltoids | as well as your front deltoids.
Starting Position
To get into starting position, do this...
1) Set the Olympic bar on a squat rack at just below shoulder height.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Stand inside the squat rack with your chest facing the bar.
6) Grasp the bar - with your hands wider than shoulder-width apart - using an overhand grip.
7) Lift the bar from the rack's pegs
8) ...and rest it on your upper chest area.
9) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.
10) Straighten your back and point your head upward
11) Place your feet shoulder-width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pressing the bar straight up overhead
3) ...until your arms are fully extended and pointed overhead.
4) Hold the contraction for a count of one second.
5) Now inhale while you lower the bar back down
6) ...to your upper chest while inhaling.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your back straight and your head forward.
The bar should be slightly in front of your body when your arms are fully extended.
The bar should fall in line with the very top of your chest.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | Fixed Weight Barbell |
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Appearing in the Video
Nobody appears in the video.
Tip
Do not lock out every single rep, otherwise you will become tired too easily.