Military Press (AKA Overhead Press) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Military Press (also known as the Overhead Press) is a strength training exercise primarily targeting the shoulders, with secondary emphasis on the abs, traps, and triceps. Performed by pressing a barbell overhead from shoulder height, this movement engages the deltoids, while stabilizing the core to maintain balance and posture. The traps assist in the lifting phase, and the triceps contribute to the final extension of the arms. This compound exercise helps build shoulder strength and mass, while also improving overall upper body stability and coordination.
How to Perform
Begin by setting the barbell slightly below shoulder height, then load it with the appropriate weight.
Stand with your feet shoulder-width apart, and grip the bar with your hands positioned at shoulder width or just slightly wider. Ensure your grip is pronated (palms facing forward).
Position yourself under the bar so that it rests across the front of your shoulders, keeping your spine straight and in a neutral position.
Unrack the bar by pressing upward, then take two steps back to create enough space for the movement.
Take a deep breath, engage your core, and gently tuck your chin. Brace your entire body and press the bar overhead in a controlled manner until your arms are fully extended.
Once the bar reaches full lockout overhead, exhale, and carefully lower the bar back down to your chest while maintaining control throughout the movement.
Repeat the movement for the required number of repetitions, ensuring proper form and controlled tempo throughout the set.
Tips
At the top of the press, aim to fully extend your arms and reach upward, but don’t overly focus on pulling your shoulders down and back.
As you press the bar up, allow your elbows to rotate and flare outward at the top. When returning to the bottom, keep your elbows close to your body, tucked tight to your ribs.
Focus on maintaining control of the barbell and avoid letting your wrists bend backward. Think about rotating your knuckles toward the ceiling to keep the wrists neutral.
Avoid using momentum during the movement, and refrain from adding extra leg drive by bending and straightening your knees. Maintain a steady and controlled movement.
Engage your glutes and tighten your core to support the press. Do not lean backward excessively as you lift the bar overhead.
As you press the bar, imagine you’re trying to look out a window above you—your ears should stay in line with your biceps at the top of the movement.
If you feel discomfort in your shoulders during the press, experiment with a slightly wider grip, or try one of the vertical pressing progressions recommended on the site.
To protect your lower back, use a staggered stance if needed. If you’re still struggling to maintain core control, consider switching to a half-kneeling position to reduce the strain on your lower back.
How Not to Perform
Avoid Arching the Lower Back
Do not lean back excessively while pressing the bar overhead. This can put unnecessary strain on your lower back and reduce the effectiveness of the movement. Keep your core engaged and your glutes tightened to prevent an excessive arch.
Do Not Use Momentum
Refrain from using your body to swing the bar upward. This means no jerking or swinging the hips to press the bar. Focus on a controlled and smooth motion, relying on your shoulders to do the work. Using momentum wastes energy and decreases the focus on the target muscles.
Don’t Overextend the Wrists
Avoid letting your wrists bend backward during the press. If your wrists roll into extension, you’ll risk injury and inefficiency. Instead, think about “rolling your knuckles toward the ceiling” to keep your wrists in a neutral position and maintain control of the bar.
Do Not Flare Elbows Too Much
While the elbows can rotate outward at the top of the press, do not let them flare excessively. Over-flaring elbows can lead to shoulder strain. At the bottom of the movement, keep your elbows close to your ribcage for better control and joint protection.
Avoid Using Excessive Leg Drive
Don’t add unnecessary leg drive or bend your knees to push the bar overhead. This can divert energy away from the shoulders and focus the effort on the legs. Keep your lower body still and engage your core and upper body to perform the press properly.
Do Not Lose Core Tension
Failing to brace your core properly will increase the risk of injury, especially to your lower back. Always tighten your abs before initiating the press, and keep your core engaged throughout the entire movement to stabilize the body and protect the spine.
Avoid Overloading the Weight
Lifting too heavy can lead to poor form and potential injury. Focus on using a weight you can control while performing the movement with proper technique. Gradually increase the load as you build strength without sacrificing form.
Do Not Hunch or Shrug the Shoulders
Do not allow your shoulders to rise toward your ears during the press. Shrugging the shoulders can lead to neck and trap strain. Keep your shoulders down and back throughout the movement to engage the target muscles—primarily the deltoids.
Avoid Inconsistent Breathing
Don’t hold your breath or breathe erratically during the press. Inhale deeply before you begin, brace your core, and exhale once the bar is locked out overhead. Consistent breathing will help maintain focus and stability.
Don’t Overwork the Traps or Triceps
While the traps and triceps are secondary muscles in the press, avoid relying on them too much. Focus on using your shoulders to push the bar, keeping the primary energy directed at the deltoids.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
