How to Master the Barbell Military Press (Complete Guide)
Strengthen your shoulders, triceps, and upper chest with the barbell military press, a foundational exercise for building upper body pressing power and stability.
Perfect Barbell Military Press Technique
The barbell military press is a key compound movement that targets the shoulders and arms. Proper technique ensures shoulder health and maximizes strength development. ChAIron�s AI coaching helps optimize shoulder alignment, pressing form, and breathing throughout the lift.
Step-by-Step Form Guide
1.Setup Position:Position the barbell at chest height, grip the bar slightly wider than shoulder-width, and ensure feet are shoulder-width apart with a firm stance.
2.Lift Off:Engage your core and press the bar overhead while keeping elbows under the bar. Ensure a stable base with feet firmly planted on the ground.
3.Pressing Motion:Press the bar in a straight line upward, maintaining control. Keep the bar close to the body, avoiding excessive arching of the back.
4.Lockout:Fully extend your arms at the top, ensuring your head is slightly pushed back, and the bar is directly over the middle of your body.
5.Lowering the Bar:Slowly lower the bar back down to the starting position under control, keeping your core engaged and avoiding jerky movements.6.Breathing:Exhale forcefully as you press the bar overhead and inhale as you lower it back down.
Common Mistakes to Avoid
1.Not engaging the core, leading to a loss of stability.
2.Arching the back excessively during the press, which can cause strain.3.Pressing the bar too far forward instead of in a straight line overhead.
3.Not fully extending the arms at the top of the lift.5.Using momentum or jerking the body to complete the lift.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Correct shoulder alignment and bar path to prevent injury.
2.Stability in the core and lower body for a solid base during the press.
3.Optimal arm extension and lockout for maximum strength output.
4.Breathing guidance to maintain consistency and prevent holding the breath.
5.Load management and technique correction to ensure proper progression.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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