Military press

4 × 6-8  ·  Equipment: Barbell & plates

Muscle groups: Shoulders · Arms

How to do military press

1. Hold the bar with your hands slightly wider than your shoulders and rest it at chest height.
2. Stand tall with your core firm and glutes squeezed to protect your back.
3. Exhale and press the bar straight up until your arms are extended overhead.
4. Keep the bar over your shoulder line and your knuckles facing the ceiling.
5. Lower the bar with control to your chin or collarbone.
6. Avoid arching your lower back during the press; keep your torso solid.

Mistakes to avoid

• Do not arch your lower back by pushing your hips back to lift more weight.
• Avoid lowering the bar behind your neck: the correct position is overhead in front.
• Do not lock your elbows with a snap at the top.
• If you cannot complete the range without arching your back, reduce the weight.

Progression

• Master the empty bar with solid technique for 8 reps before loading.
• Add 2.5 kg each time you complete 4 sets of 6-8 without arching your back.
• Increase time under tension by lowering the bar over 3 seconds.
• Vary with seated presses or the Smith machine to keep load progression safely.