Are you struggling to perform the barbell standing wide military press with proper form? Don’t worry, you’re not alone. Many people run into the same issue when it comes to this effective upper body exercise. The truth is, it’s no easy feat to lift a heavy barbell overhead while maintaining a wide grip and stable stance. However, there are a few common causes of this problem that may provide some relief. In this blog post, we will explore those causes and provide solutions to help you effectively perform the barbell standing wide military press with proper form.
Barbell Standing Wide Military Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
- Equipment: Barbell
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Barbell Standing Wide Military Press Instructions
- You should wear a belt when you do standing military presses
- You will want to Grasp the barbell with an overhand grip at least one hand width wider than shoulder-width on each side.
- Now, bring your barbell up above your upper chest.
- Then, press the bar straight up by fully extending your arms. Finnally, lower the barbell back down to the top of your chest.
- Repeat these presses until you have completed all your reps.
Video Tutorial
Barbell Standing Wide Military Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Obliques
- Pectoralis Major – Clavicular
- Psoas major
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Triceps – Long Head
- Biceps Brachii
Stabilizers
- Iliocastalis lumborum
- Iliocastalis thoracis
Antagonist Stabilizers
- None
Benefits of Barbell Standing Wide Military Press
The Barbell Standing Wide Military Press is an excellent exercise for strengthening the Anterior Deltoid muscle. It specifically targets the front of the shoulder, which is essential for a strong upper body. This exercise works the deltoid muscle from multiple angles, providing stability and strength to the shoulder joint. Additionally, the wide stance of this exercise recruits more of the upper chest muscles, helping to broaden the chest and improve posture. The Barbell Standing Wide Military Press is a powerful exercise for those looking to build strength and stability in the shoulder area.
Tips for Performing Barbell Standing Wide Military Press
The barbell standing wide military press is a great exercise to build upper body strength. However, it’s important to use proper form when performing the exercise to ensure you get the most out of your workout. To help you achieve the best results, here are some tips to keep in mind when performing this exercise.
- To strengthen your stability, you can change your base and widen your stance.
- Have A Partner In Order That You Stress Yourself Through Failing. You may only get so far by yourself, a partner can easily enable you to continue your muscular tissue beyond where you by yourself are able to go. Therefore you should breakdown your muscles down some more and afterward they will build returning more substantial as a result of rest and recovery.
- Plan Your Workout Before You Get To The Gym. You should arrange your training session before you go when you have an end goal. When your goal is only to burn calories, you should certainly still have a plan when you step foot in the gym.
- Make sure you do a nice warm-up before you start lifting.
- Do the Right Amount Of Sets Using Rest. Your goal, to begin with, should be to do 3 sets to near fatigue. Nevertheless, you can raise to 5 sets. If your muscle tissue isn’t fatigued at the conclusion of 3 – 5 something should change. First, you can increase the resistance to make each repetition more difficult. Second, you can cut down on the rest time in between your sets.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the barbell standing wide military press, it is important to remember that proper form is essential for achieving the desired results. While it can be tempting to try to lift as much weight as possible, this can often lead to mistakes that can hinder your progress or cause injury. To ensure you get the most out of your workout, read through the following list of common mistakes to avoid when performing the barbell standing wide military press.
- You Must Not Execute The Exact Same Exercises Every Time. Any time people execute the same exercise every work out ones muscle tissue will be trained to perform that sole exercise nicely, and you will peak a lot quicker.
- Stop Trying To start using improper form. Incorrect technique is certainly the fast means to obtain a trauma.
- You Don’t Want To Make It To Easy. Your primary way to build muscle is to challenge yourself.
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Variations and Complementary Exercises
When doing the Barbell Standing Wide Military Press, there are many variations, complementary, and alternative exercises you can do to work similar muscles. These exercises help to target the same muscle groups from different angles and increase overall strength. Below is a list of exercises that you can use to supplement your Barbell Standing Wide Military Press routine.
Cable Shoulder Press
The Cable Shoulder Press is a great alternative or complementary exercise to the Barbell Standing Wide Military Press. It is a compound exercise that targets the deltoids, as well as the triceps and trapezius muscles. This exercise requires a cable machine, with adjustable weight stacks, so that you can move through the full range of motion. You stand facing the machine and grasp the bar with an overhand grip, your elbows slightly bent. You then press the bar upward until your arms are fully extended and your elbows are locked, and then slowly lower the bar back to the starting position. This exercise will help strengthen and tone your shoulders, as well as give you a good pump in your arms.
Dumbbell Arnold Press
The Dumbbell Arnold Press is an excellent complementary exercise to the Barbell Standing Wide Military Press. This exercise works the same muscles as the Barbell Standing Wide Military Press, but with a slightly different angle of attack. The Dumbbell Arnold Press also works the shoulders, triceps, and upper back in a more comprehensive way due to the rotation of the arms during the exercise. The overall effect is a stronger upper body and improved shoulder stability. By incorporating the Dumbbell Arnold Press into your routine, you can create a more balanced workout for your shoulders and upper body, helping you to build stronger, more well-rounded muscles.
Dumbbell Cuban Press
The Dumbbell Cuban Press is an excellent complementary or alternative exercise for the Barbell Standing Wide Military Press. It is a multi-joint exercise that works the shoulders, triceps and upper back muscles. The exercise begins with a dumbbell in each hand, with your arms bent and palms facing each other. You press up as if you were doing a regular shoulder press, but with a slight twist. As you press up, twist your arms back at the top of the movement so that your palms are facing forward at the top of the movement. This twisting motion helps to engage the shoulder muscles more effectively, while also developing muscle definition in the upper back.
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Dumbbell One Arm Shoulder Press
The Dumbbell One Arm Shoulder Press is a great complementary or alternative exercise for the Barbell Standing Wide Military Press. It is an excellent exercise for developing the deltoids and upper back muscles, and it can be performed using dumbbells or kettlebells. It is also a great way to build core strength and stability. The one arm version of the shoulder press requires you to use one arm at a time to lift the weight, which helps to engage the core muscles and improve balance. It is an ideal exercise for those looking to increase their shoulder and upper back strength, as well as those looking for a great alternative to the Barbell Standing Wide Military Press.
Dumbbell Palms In Shoulder Press
The Dumbbell Palms In Shoulder Press is a great complementary or alternative exercise to the Barbell Standing Wide Military Press. This exercise is a great way to target the shoulders and upper back muscles in a different way. It also helps to improve balance and stability. It is performed by standing with the feet slightly wider than shoulder-width apart and holding two dumbbells in front of the shoulders, palms facing inwards. The elbows should be slightly bent and the arms should be close to the body. From here, press the dumbbells up towards the ceiling, bringing them together at the top of the movement. Lower the dumbbells back down to the starting position, keeping tension on the muscles throughout. This exercise can be done with lighter weights to focus on form, or with heavier weights for more of a challenge.
Dumbbell Push Press
The Dumbbell Push Press is a great alternative or complementary exercise for the Barbell Standing Wide Military Press. It uses a similar movement pattern as the Barbell Standing Wide Military Press, but with a few variations. The Dumbbell Push Press requires more stabilization of the core and shoulders, as the weight is held in each hand and not on the bar. Additionally, the Dumbbell Push Press allows for a greater range of motion and can be done with a much lighter weight than the Barbell Standing Wide Military Press. This makes it ideal for those looking to increase their strength and power without using a heavy weight.
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Opposing Complementary Exercises
In order to maximize the benefits of the Barbell Standing Wide Military Press, it is important to incorporate exercises that target the opposing muscle groups. This will help prevent muscle imbalances and improve overall strength. The following exercises are complementary to the Barbell Standing Wide Military Press and will help build strength and stability in the opposing muscle groups.
Muscle Up
The Muscle Up exercise is a great way to complement the Barbell Standing Wide Military Press. This move recruits the opposing muscle group of the chest and shoulders, which are the back muscles. By doing this exercise, you can not only strengthen the chest and shoulders but also increase the strength of your back. The Muscle Up can be done in different variations, such as with a barbell or with a resistance band, and it can help to balance out any imbalances that may have been caused by the Barbell Standing Wide Military Press.
Narrow Parallel Grip Chin Up
The Narrow Parallel Grip Chin Up is a great complimentary exercise to the Barbell Standing Wide Military Press. This exercise targets the same opposing muscle group, but works it in a different way. The Chin Up activates your lats, biceps, and mid-back muscles, while the Military Press works your deltoids, triceps, and upper chest muscles. By using both exercises, you can effectively target all the major muscles in your upper body, giving you a full and balanced workout.
One Arm Pulldown With Bands
The one arm pulldown with bands is an excellent complement to the barbell standing wide military press. This exercise targets the lats, which are the opposing muscle group to the deltoids worked in the military press. By focusing on the lats, the one arm pulldown with bands helps to balance out the development of the shoulder muscles and improve overall shoulder stability. Additionally, this exercise helps to strengthen the back muscles and improve posture.
Lift the Barbell with Confidence
Lifting a barbell can be daunting, especially if you’re new to the gym or strength training. But it’s important to approach your lifts with confidence to ensure success and prevent injury. Start with a weight that feels comfortable and gradually increase as you become more comfortable with the movement. Engage your core, keep your shoulders back and down, and focus on your form throughout the entire movement. With practice and dedication, you’ll be lifting that barbell with confidence and achieving your fitness goals in no time.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Barbell Exercises
