Barbell Military Press

Barbell Military Press Basics

Primary muscles worked: Deltoids

Synergist Muscles: Triceps

Mechanics: Compound

Equipment: Barbell

How To Perform The Barbell Military Press

• Start by grabbing a barbell with an overhand grip. Your hands should be shoulder-width apart or just a little further.
• With the bar in hand, bend your elbows so that your wrists are two to three inches away from the shoulders with the palms facing away from your body.
• You should also be standing tall with head, neck, back, and hips in proper alignment.
• The pressing phase of the lift will start when you begin to push the weight upward, to the sky or ceiling.
• Keep pushing the weight upward, by extending your arms, until your arms almost reach full extension.
• Once this position is reached, you may lower the weight back to the starting position.

Barbell Military Press Tips

• The barbell should not be right above your head; instead, your shoulders should be a little more forward so that the weight is not over your body and head.
• For individuals with shoulder dysfunctions (rotator cuff injury), the weight should not be lowered past a 90-degree angle at the armpit and upper arm. This means your elbows should not drop below shoulder height.

Barbell Military Press and Sports Application

The barbell military press greatly improves the strength of the shoulder, especially for movements having the arms extend overhead. The barbell military press can be seen easily with shooting in basketball; however, its benefits are not just confined to hoops. Any sport requiring overhead arm strength can benefit: examples include volleyball, baseball, football, and softball.