Barbell Standing Military Press

1. Set the bar in a rack at upper-chest height and grip it just outside shoulder width.
2. Step under the bar, rest it on your front delts and collarbone, and unrack it, walking back two short steps.
3. Stand with feet between hip and shoulder width, squeeze your glutes, and brace your abs as if about to be punched.
4. Take a big breath and press the bar vertically, tilting your chin back so the bar clears your face.
5. As the bar passes your forehead, push your head through so the bar finishes over your mid-foot at lockout.
6. Shrug slightly at the top and exhale, arms fully extended.
7. Lower the bar under control back to the front of the shoulders, re-brace, and press again.

Common Mistakes

• Leaning back to press: turning the lift into a standing incline press stresses the lumbar spine; lock the glutes and keep the torso vertical.
• Bar drifting forward: pressing in front of the head the whole way loses leverage fast; get your head through once the bar passes your face.
• Using leg drive: dipping the knees makes it a push press, a different lift; keep the legs locked and let the shoulders do all the work.
• Grip too wide: a very wide grip shortens the range but puts the wrists and elbows in a weak position; keep forearms vertical at the bottom.