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.
- 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.