Barbell Standing Wide Military Press

Setup

1. 01Set the bar in a rack at upper chest height.
2. 02Grip the bar 4 to 6 inches wider than shoulder width on each side.
3. 03Unrack the bar onto the front delts and step back with feet hip width apart.
4. 04Squeeze the glutes and brace the trunk so the ribs stay stacked over the pelvis.

Execution

1. 01Take a breath and brace before the bar leaves the shoulders.
2. 02Press the bar straight up, pulling the head slightly back to clear the chin.
3. 03Push the head through once the bar passes the forehead.
4. 04Lock out with the bar stacked over the shoulders and hips, then lower under control to the clavicles.

Checkpoints

• -Wrists stay stacked over the elbows despite the wide grip.
• -Ribs stay down; no backward lean to finish reps.
• -Bar finishes directly over the ears at lockout.
• -Elbows stay slightly in front of the bar at the bottom.

Common mistakes

• -Gripping so wide the wrists collapse backward.
• -Turning the press into a standing incline press by leaning back.
• -Bouncing the bar off the clavicles between reps.
• -Cutting lockout short because the wide grip feels awkward overhead.