Standing Military Press with the barbell is a fundamental exercise for shoulder muscles. It is excellent for developing overall strength and adding serious mass onto your delts. Some people call it Overhead Shoulder Press (OHP) as well.
Military Press is one of the best exercises for this muscle group. It has the greatest range of motion and and we can load the bar with quiet heavy weight. This compound movement works primarily on shoulder muscles, secondarily on triceps. Legs and core have to keep the whole body stable.
To perform military press correctly:
- Stand with your feet flat on the floor, shoulders with apart. Grab a barbell slightly wider than your shoulders and put it on a very top of your upper chest. Keep your elbows in front of the bar, that’s very important.
- Push the barbell up until full lockout at the top.
- Slowly return until the bar will touch your upper chest again.
Avoid leaning backward or lifting your heels from the floor. No hip drive.
To maintain the stable position:
- keep your feet flat on the floor,
- weight on your heels,
- knees locked,
- quads contracted,
- squeeze your glutes,
- tense abdominal muscles.
Adding Military Press into your routine will make you much stronger, your shoulders will become wider and bigger. If you haven’t done this exercise before, try with an empty barbell first, remember to keep stable position and always use full range of motion.