Military Press

Setup

1. 01Set the seat so the handles start at about shoulder height.
2. 02Sit with the back against the pad and feet planted.
3. 03Grip the handles slightly wider than shoulder width.
4. 04Pull the shoulder blades down before the first press.

Execution

1. 01Brace and press the handles up until the elbows lock.
2. 02Keep the head neutral as the handles pass the face.
3. 03Lower under control until the handles reach shoulder level.
4. 04Reverse without bouncing out of the bottom.

Checkpoints

• -Lower back stays against the pad without excessive arch.
• -Handles start level with the shoulders, not the ears.
• -Elbows track under the wrists through the press.
• -Each rep reaches full lockout.

Common mistakes

• -Setting the seat too high and cutting the range short.
• -Arching off the pad to press heavier loads.
• -Flaring the elbows straight out to the sides.
• -Slamming the stack between reps.