Barbell Standing Military Press (without rack)
This exercise places significant load on the shoulders and requires strong core bracing and a controlled lift to the shoulders without a rack.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lift the barbell from the floor to your shoulders with a clean, or by using a deadlift followed by a slight hip drive, then stand with your feet hip-width apart and the bar resting on your front shoulders.
- 02
Grip the bar slightly wider than shoulder-width, brace your core, keep your chest up, and squeeze your glutes.
- 03
Press the bar straight overhead without using leg drive, move your head slightly back and then bring it under the bar so the bar finishes in line with the middle of your foot.
- 04
Pause briefly at the top, then lower the bar under control back to your collarbones or front shoulders, keeping your wrists neutral and your elbows slightly in front of the bar.
How to get started at the gym
§ 03 · SisuLiftBarbell Standing Military Press (without rack) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep the bar as close to your face as possible and press in a straight path so the load stays over the middle of your foot. If lifting the bar to your shoulders compromises your technique, reduce the weight and focus on a controlled lowering phase.
This exercise places significant load on the shoulders and requires strong core bracing and a controlled lift to the shoulders without a rack.
More exercises: Shoulders
§ 05 · Same muscles
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