Military Press (Overhead Shoulder Press)

Military Press (Overhead Shoulder Press) Instructions

• Feet positioned in an athletic stance slightly outside shoulder-width. Your knees are slightly bent and toes pointed straight ahead.
• The core is braced and engaged.
• Grip the barbell slightly outside of shoulder-width. Your wrist should be stacked on top of your elbow. Do not let your wrist "roll back".
• As you grip the barbell, create torque off the bar by externally rotating your shoulder blades back into their sockets. 
• You are creating a strong, safe shoulder position to press from
• Keep the bar-path as straight as possible as you press, moving your head around the bar. 
• Think about bringing your armpits forward as you press
• At the top, the bar is directly above your head with your elbows are locked out.
• Neck is in a neutral position with your eyes fixated straight ahead.
• Ribs are stacked on top of your pelvis.
• Glutes are engaged with your knees slightly bent.
• Lower the bar on the same path and move your head behind the bar to the starting position.
• Lower to roughly eye-level then press back up. 
• The bottom position is relative to each person and his/her mobility restrictions. 

*Tips*

• Do not let your low back excessively arch (lumbar). You do have thoracic extension while keeping your core braced.
• Your elbows should not flare excessively. 
• Either internal or external.