Description:

The Barbell Overhead Press, also known as the Military Press, is a compound exercise that primarily targets the deltoids and triceps. This exercise involves pressing a barbell overhead while standing, making it an excellent movement for developing upper body strength and stability.

Benefits:

• Builds shoulder strength and size.
• Enhances upper body power and endurance.
• Engages core muscles for stability.
• Improves overall shoulder and upper body aesthetics.

Profile:

Equipment:	Barbell
Type:	Free Weights
Tempo:	2-1-2-0
Level:	Beginner

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

• Step 1: Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
• Step 2: Position the barbell at shoulder level, elbows slightly forward, and engage your core.
• Step 3: Press the barbell overhead until your arms are fully extended, keeping the bar in line with your ears.
• Step 4: Slowly lower the barbell back to shoulder level, maintaining control.
• Repeat the movement for the desired number of repetitions.

Common Mistakes:

• Arching the lower back excessively
• Flaring the elbows outward
• Using too much momentum
• Not lowering the bar fully to shoulder level

To avoid these mistakes, focus on maintaining proper posture, using a controlled tempo, and fully engaging the core throughout the exercise.

Variations:

• Seated Barbell Overhead Press
• Dumbbell Overhead Press
• Push Press
• Arnold Press
• Single-Arm Overhead Press

Links to each variation will be provided as they are added to the website.

Safety Tips:

• Keep your core engaged to protect your lower back.
• Warm up your shoulders and triceps before starting the exercise.
• If you’re new to the exercise, start with a lighter weight to master the form.
• If you experience discomfort or pain, stop the exercise and consult with a trainer.

Additional Information:

The Barbell Overhead Press is a staple exercise for developing shoulder and upper body strength. It’s an essential movement for anyone looking to build a well-rounded upper body, improve athletic performance, or enhance overall shoulder stability and health.

EXERCISES