How to Perform Standing Military Barbell Presses
Big shoulders definitely define you as a guy. They signal strength, power and masculinity. If you are lacking in your shoulder area, there are exercises that you can do to help bring some size and width to your shoulders. Military presses are a great way to build up some mass, but an even better twist on this exercise is the standing military barbell press. Try it during your next shoulder workout.
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Instructions
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Find the barbell rack in your gym. You may have just a rack in the gym, but if you do not, try to locate the squat rack. You can just as easily perform the standing military press using this piece of equipment. Once you find the rack, you will need to make sure that you have a barbell and some weights as well. Be sure to start off with just the bar to get used to the movement, as it can be an awkward one to get used to.
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Stand with your feet shoulder width apart. Grasp the barbell with an overhand grip, meaning your palms will be facing away from you. Be sure to grasp the bar wider than shoulder width, but do not go too far wide, as it will make the movement more difficult. You may want to stagger your feet as well. Put one foot forward and one back. This may help with your balance as you take the bar off of the rack.
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3
Remove the bar from the rack, and step back away from the rack. You can either have your feet staggered and shoulder width, or just have them shoulder width apart. When you remove the bar, you want to place it below your chin and almost touching or directly on your upper chest. Once you are in this position with your arms bent and the bar right at your upper chest, you are ready to begin the movement. This will be your starting position.
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Slowly press up to the ceiling, keeping your back as straight and as tight as possible to prevent injury. You can also have a slight bend in your knees to help with your balance. If you feel any sort of strain or pain in your back, stop the exercise. You may feel a slight pressure on your back, but it should not be painful. Once you are near lockout or full extension, you should feel tightness or contraction in your shoulders. When you do, hold the position for a second or a split second.
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5
Slowly lower the weight to the starting position. Repeat for at least eight more repetitions.
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Tips & Warnings
Start off with just the bar to avoid injury.
