Barbell Standing Military Press

1. Set up a barbell in a squat rack at shoulder height, then grip the bar with hands slightly wider than shoulder-width apart using an overhand grip.
2. Remove the bar from the rack and step back, positioning your feet shoulder-width apart with your core braced and chest up.
3. Hold the barbell at your upper chest with elbows pointing down and forward, maintaining a neutral spine and slight bend in your knees.
4. Take a deep breath in, brace your core, and press the weight overhead by extending your arms while keeping your back straight and avoiding excessive arching.
5. As you press, slightly tuck your chin back to allow the bar to clear your face, maintaining a neutral neck position throughout the movement.
6. Continue pressing until your arms are fully extended overhead with the barbell aligned with your shoulders, midfoot, and hips.
7. Exhale at the top of the movement while keeping your core tight and shoulders packed down away from your ears.
8. Lower the weight under control to the starting position at your upper chest, allowing your elbows to bend naturally forward as you inhale for the next repetition.

Important information

• Keep your core tight throughout the entire movement to protect your lower back and prevent excessive arching.
• Avoid leaning back or using momentum to push the weight overhead, as this can place unnecessary stress on your lower back.
• If you experience shoulder pain, try using a slightly wider grip or consider switching to dumbbells which allow for more natural movement patterns.
• Lock your knees slightly rather than keeping them completely straight to maintain stability while pressing.