Barbell Standing Wide Military Press
Description
The barbell standing wide military press is performed with a wider than shoulder-width grip on the bar. The wide grip changes the elbow path and shifts emphasis from the front delts to the medial deltoids. The standing position builds total core and lower back stability under heavy load.
Muscle Group
Equipment Required
Barbell Standing Wide Military Press Instructions
- Set up a barbell at upper chest height in a power rack.
- Grip the bar wider than shoulder-width.
- Unrack the bar and step back into your stance.
- Stand with feet shoulder-width apart and brace your core.
- Squeeze your glutes to lock the hips.
- Press the bar straight up overhead, moving your head forward as the bar passes.
- Lock out at the top with the bar directly over your shoulders.
- Lower the bar back to the front rack position with control.
Barbell Standing Wide Military Press Form & Visual
Barbell Standing Wide Military Press Benefits
- Wide grip emphasizes medial delts
- Builds shoulder width
- Strong core and lower back stability work
- Different stimulus than standard military press
- Useful for breaking through shoulder plateaus
- Builds total shoulder size
Barbell Standing Wide Military Press Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Triceps brachii
- Trapezius
- Core
Barbell Standing Wide Military Press Variations & Alternatives
- Barbell Military Press
- Wide Grip Overhead Press
- Push Press
- Behind The Neck Press
