Military Press

The military press is a variation of the overhead press weight training exercise using very strict form and no pre-movement momentum.

Instructions

1. Stand upright with your feet shoulder-width apart.
2. Hold the barbell at shoulder height with your hands slightly wider than shoulder-width apart, palms facing forward.
3. Your elbows should be positioned slightly in front of the bar.
4. Keep your core tight and squeeze your glutes to prevent excessive arching.
5. Press the barbell straight overhead, extending your arms fully.
6. Lower the barbell back to shoulder height with control.
7. Repeat for the prescribed number of repetitions.

Tips

• Maintain a rigid core and glute contraction to prevent lower back strain.
• Press straight up without leaning backward excessively.
• Keep the barbell path close to your body throughout the movement.
• Avoid using leg drive; this is a strict pressing movement.
• The military press effectively builds shoulder strength and stability.