What is Standing Military Press? The standing military press is a compound strength training exercise that targets the shoulders, triceps, and upper chest. It involves pressing a barbell or dumbbells overhead from a standing position, typically starting from shoulder height and extending the arms until they are fully extended overhead.
Standing Military Press Tutorial
- Stand with your feet shoulder-width apart and the barbell resting on your upper chest, palms facing forward.
- Engage your core, keep your back straight, and press the barbell overhead by extending your arms.
- Lock out your elbows at the top of the movement and then lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
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Arching the back: Avoid leaning back excessively during the press. Keep your core engaged and maintain a neutral spine.
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Using momentum: Refrain from using momentum to lift the weight. Focus on controlled movements. - Incorrect grip: Ensure your hands are positioned evenly on the barbell, and your wrists are straight.
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Not fully extending: Make sure to fully extend your arms at the top of the movement to maximize the effectiveness of the exercise.
Tips for Better Results
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Start with a weight that allows you to maintain proper form throughout the exercise.
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Focus on controlled movements and a full range of motion. - Engage your core muscles to stabilize your body during the press.
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Incorporate variations like dumbbell military press or seated military press to target the muscles from different angles.
Muscles Worked
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Primary muscles: Shoulders (deltoids), especially the anterior deltoid.
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Secondary muscles: Triceps, upper chest, traps, and core muscles for stabilization.