Exercise description of the barbell military press.  Learn about the barbell military press with video and pictures.  Also learn how the barbell military press can improve your sports performance.

Primary muscles worked:  Deltoids

Synergist Muscles:  Triceps

Mechanics:  Compound

Equipment:  Barbell

How to perform the exercise:  The barbell military press lift is performed by grabbing a barbell with an overhand grip. The hands should be shoulderwidth apart or just a little further. The athlete should bend the elbows so that the wrists are two to three inches away from the shoulders with the palms facing away from the body. The athlete should also be standing tall with head, neck, back, and hips in proper alignment. The pressing phase of the lift will start as the athlete begins to push the weight up. The athlete will keep pushing the weight up until the arms almost reaches full extension. The weight should not be right above the athlete's head; instead, the shoulders should be a little more than forward so that the weight is not over the body. Once this position is reached, the athlete may lower the weight back to the starting position. For individuals with shoulder dysfunctions, the weight should not be lowered past a 90 degree angle at the elbow, making sure the elbow does not go lower than shoulder.

Spotting the exercise:  To spot the barbell military press, the spotter should stand on a platform behind the athlete to ensure a proper spot through the full range of motion. If the athlete begins to struggle during the pressing phase of the barbell military press, the spotter should apply upward force on the barbell. Once the athlete has completed the desired number of reps during the lift, the spotter may assist the athlete in lowering the bar to the rack or floor.

Sport specific 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 the arms overhead can benefit: examples include volleyball, baseball, football, and softball.