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Barbell Standing Wide Military Press

Barbell Standing Wide Military Press

The Barbell Standing Wide Military Press is a compound exercise that primarily targets the shoulder muscles. It is a variation of the traditional military press that involves a wider grip on the barbell. This exercise is highly effective for developing strength and muscle mass in the shoulders, upper back, and arms. To perform the Barbell Standing Wide Military Press, you start by standing upright with your feet shoulder-width apart. Grasp the barbell with a grip wider than shoulder-width, palms facing forward. Lift the barbell off the rack or from the floor and bring it to shoulder height, ensuring that your elbows are bent and parallel to the floor. With the core engaged and maintaining a straight back, exhale and press the barbell straight upwards, extending your arms fully overhead. Hold the top position briefly and then slowly lower the barbell back to the starting position, inhaling as you do so. Repeat for the desired number of repetitions. This exercise not only targets the shoulders but also engages the trapezius, triceps, and upper chest muscles. It can be performed using various rep and set ranges to suit individual fitness goals, whether you're looking to build strength, improve muscle tone, or increase size. Remember to always warm up before attempting any exercise, especially compound movements like the Barbell Standing Wide Military Press. Incorporating this exercise into a well-rounded shoulder workout routine can help you achieve well-developed, strong shoulders while improving upper body strength and stability.


  • Set up a barbell on a squat rack at shoulder height.
  • Grab the barbell with an overhand grip that is wider than shoulder-width apart.
  • Step back from the rack, positioning your feet shoulder-width apart.
  • Bring the barbell to your upper chest, resting it on the front of your shoulders.
  • Keep your core engaged, chest up, and back straight throughout the movement.
  • Begin by pressing the barbell upward, fully extending your arms overhead.
  • Pause briefly at the top, making sure to keep your core tight.
  • Slowly lower the barbell back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Use a grip wider than shoulder-width to target the shoulders and upper chest.
  • Engage the core by squeezing your glutes and bracing your abs throughout the exercise.
  • Keep your elbows slightly in front of the barbell to maintain stability and prevent strain on the wrists.
  • Exhale as you press the barbell overhead to help stabilize your body and increase power.
  • Maintain a neutral spine by avoiding excessive arching or leaning back during the movement.
  • Start with lighter weights and gradually increase the load as your strength improves.
  • Incorporate a mix of repetition ranges, such as lower reps with heavier weights and higher reps with lighter weights, to challenge your muscles in different ways.
  • Focus on keeping your shoulders down and away from your ears to avoid unnecessary tension.
  • Don't lock out your elbows at the top of the movement to maintain tension in the muscles being targeted.
  • Stretch your shoulders and upper body before and after the exercise to prevent tightness and promote flexibility.


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