How To: Standing Straight-Bar Military / Overhead Press

How To: Standing Straight-Bar Military / Overhead Press

What’s going on Nation? I’m gonna demonstrate for you how to do a standing straight bar military press now this exercise is really going to focus on the anterior and medial deltoid before I get started I want to go over a couple quick things with you guys, when you do this exercise you want to make sure you’re keeping your wrist above your elbow and that means two different things the first things it means is you’re not going to be holding the bar like this you’re going to be holding it like that, okay? And the second thing it means is your wrist, your elbows don’t have to be back here it’s going to be right here. So keep your wrist over your elbow maintain a 90 degree angle Now when you grab the bar, before I get started too, if you had any type of shoulder injury consult a physician or get your shoulders checked up before you do any type of military press because you can hurt the area. If you’re ready to go let’s get started, so then grab the bar, okay you can have someone help you and spot you and the way you want to get the bar up you can do it a couple different ways Okay you can even pick it up off a rack if you have a squat rack you want to pick it up off the rack right here that’s fine, too. What you’re going to do is get your wrist above your elbows, okay? Don’t let your shoulders come forward like this, keep them back nice and tight keep your core nice and tight keep your feet about shoulder length apart, keep your heels down as you do the exercise sit up your heels and what you’re going to do is push straight up and when you get to the top you don’t want to stop right here. You want to go for the total mobility, okay? You want to get the full range of motion so press all the way up at the top if you just stop here it’s going to, overtime can get the muscle tight and you won’t have your full range of motion. So go all the way to the top like this come back down and you’re going to stop about Collarbone to chin level okay? Keeping your elbows under your wrists, push straight up all the way to the top come back down, breathe out on the way up just like this full range of motion all the way up one more, full range of motion and that’s how you do a standing straight bar military press. Hope you guys enjoyed this demonstration video and as always More good stuff coming soon. See you guys

100 thoughts on “How To: Standing Straight-Bar Military / Overhead Press


    Overhead pressing can also improve your bench press, so it's definitely something you want to be doing!

  2. If you do the full extension aren't you activating your traps instead of concentrating on the shoulder muscles?

  3. It might be good to show people how to safely get heavier weights from the ground to the shoulders via a proper clean so they don't hurt themselves that way either.

  4. no you shouldnt do the last top part of the movement your clearly losing stability in your shoulderblades, just do the movement with full ROM extending your elbows completly and not destabilizing shoulderblades

  5. LOL, I've spent the last half hour trying to find the #MilitaryPress video where, 2yrs ago, I commented that I was doing alternate in front/behind reps and they felt great.
    I've recently had to stop all weight training because I suddenly developed bad shoulder pain. Battled on for a couple of months, but now I'm resting I can tell the damage is severe & chronic. One probably has a labral tear, the other has a tendon knocking into stuff. Whoops!
    So, don't do #BNP whatever you do kids!

  6. Had a 3rd degree a.c. tear. Wondering what's the safest way to recover from it. Tore it twice first was falling down a hill (broke my zygomatic in my face as well) n getting a 2nd degree tear. Then was hit by a car on my way to work about 6-8 months after increasing it to a 3rd. Email me if you have any suggestions.

  7. I found out this is needed for me to improve my bench press – so thanks for the information. Old video 2012, but im sure this is the way to do it.

  8. Not going all the way down, and that weird thing you do at the top is really stupid. You would never pull apart your scapula on a bench press, so why do it on an OHP?

  9. Your bar is not moving in a straight line. Your head has to move back and forth in order for the bar to move in a straight line

  10. That last phase of the movement is just scapular(shoulder blade) elevation with maybe slight upward rotation. It makes only the tiniest difference in maintaining glenohumeral(shoulder) range of motion. I believe doing this with a load would actually increase risk of injury. ROM can be worked on with specific ROM exercise.

  11. Hey, i just wanna come back to this video to thank you. I really enjoy your videos and the movements are well explained. This video and the How To: Dumbbell Bent-Over Row video really got me started on my fitness journey and helped me understand these workouts. Keep up the good work, it is much appreciated.

  12. He’s using only the barbell for the video but in reality with weights on that thing will need our legs to push the weight upwards a slight bent will help us to do heavy weights

  13. Come on, let's keep the comments mature guys. He's doing a great job. You don't have to be a 250lb roid freak to be a fitness expert. I'm a fitness expert, yeah fittness pizza into my mouth 😀

  14. Thank you so much Scott. I havent done these in years. I am gonna start very light, using the form you have shown on the video.

  15. So I have a horrible issue dislocating my shoulder and I love this press but it almost went really bad last workout. What would be a good substitute?

  16. Scott, I’ve had an issue with the barbell overhead press. On the lift, I often find that the bar is not staying parallel to my shoulders on the lift unless I force myself to watch the lift all the way up. I keep my core and glutes contracted for the neutral spine and squared shoulders/hips. I’m worried that a previous shoulder injury is causing unconscious compensation. Do you have any recommendations for keeping the bar from slightly twisting on the path up? I know this is an old video, but hopefully you see this!

  17. Great but I see steroids. Its a major cheat and makes it so muych easier to stay disciplined. Results are what keeps us mtivated and he took a magical drug.

  18. Old vid but damn these things made me so nauseous I pulled over on the way home and puked everywhere lol

    Very demanding workout with heavy weights, felt like leg day

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