Barbell Standing Military Press (without rack) Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Barbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Pectoralis Major Clavicular Head, Serratus Anterior, Deltoid Lateral, Triceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Standing Military Press
Visualised Target Muscle Groups
Front
Back
How to: Barbell Standing Military Press (without rack)
- Stand with your feet shoulder-width apart, holding the barbell at shoulder level.
- Engage your core and press the barbell overhead until your arms are fully extended.
- Control the barbell as you lower it back to the starting position.
- Keep your movements smooth and avoid locking out your elbows at the top.
Common Mistakes
- Arching the back excessively during the press.
- Letting elbows flare too far out to the sides.
- Using too much weight, leading to poor form.
Modifications
- Use a lighter barbell or dumbbells.
- Perform the exercise seated to reduce strain on the lower back.
Tips
- Keep your core tight to maintain stability while pressing.
- Ensure your elbows are positioned slightly forward to avoid shoulder strain.
- Warm up your shoulders adequately before starting your workout.
Barbell Standing Military Press (without rack) Alternatives
Tags
shoulders
strength
military press
barbell
upper body
weightlifting
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