Standing Military Barbell Press

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Description

Step 1: Set your supports on the rack so you can unrack the barbell and be in proper position to perform the standing military barbell press. When performing a standing military barbell press, the bar should be level with your collarbone when racked

Step 2: After loading the weights, walk up close to the bar so that it is close to your body. Pinch your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward. Use a grip that is a thumbs’ length from the smooth of the bar. If this is not comfortable, move your hands closer or further out depending on your preference.

Step 3: Keeping your elbows slightly tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. Walk backwards until both feet are even and they are firmly on the ground. While keeping your air in, press the weight up and over your head until your arms are locked out, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout, maintaining tightness throughout your lower body and back. Additionally, make sure your shoulder blades continue to be pushed together and your elbows are slightly tucked.

Step 4: After completing the first rep, lower the weight in a controlled motion with the bar close to your face until it reaches your chin area. The bar can be lowered all the way to your collarbone area or as high as eye level depending on your shoulder health. Throughout the descent, ensure that your upper back, lower body and traps are tight. Then, press the weight back up again.

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight. Weight can be added to the bar between sets.

Benefits:

For building pure power and strength, the standing military barbell press could be considered the king of all overhead pressing movements.

Your body is forced to stay upright, putting a much greater concentration on the shoulder, upper back and tricep area. If no leg drive is used and they are kept tight (with your feet firmly on the floor), this is an excellent movement.

It can be a great aid for developing lower-end strength on the bench press, which is a common area of trouble for powerlifters.

This is also an ideal movement for building overall shoulder strength and developing full and stronger shoulders.

YouTube Video ID:

6CMYT2l9YG4

Summary:

For building pure power and strength, the standing military barbell press could be considered the king of all overhead pressing movements.

Target Body Parts: Shoulders
Equipment Needed: Barbell, Power Rack (or Squat Stands), Weights

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Standing Military Barbell Press