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:
Primary Muscles
Secondary Muscles
- Triceps Brachii (Triceps)
- Trapezius
- Core 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
