Barbell Standing Wide Military Press

Cómo hacer el Barbell Standing Wide Military Press

1. 1Set the bar in a rack at upper-chest height and load it. Step under the bar and grip it wider than shoulder-width, well outside your standard press grip.
2. 2Unrack the bar onto the front of your shoulders, then step back and stand with your feet shoulder-width apart.
3. 3Brace your core, squeeze your glutes, and keep your forearms as vertical as the wide grip allows, with the bar resting near the front delts.
4. 4Press the bar straight up overhead, moving your head slightly back so the bar clears your face, then return your head to neutral as the bar passes.
5. 5Lock out with the bar stacked over the middle of your feet and your shoulders, keeping your ribs down and core tight.
6. 6Lower the bar under control back to the front of your shoulders, resisting the descent rather than dropping it.
7. 7Complete your reps, then step forward and re-rack the bar safely on the supports.

Consejos de técnica

• Keep the wide grip even on both sides and your wrists stacked over your forearms so the load tracks through your arms, not your wrist joints.
• Drive the bar in a straight vertical path by tucking your chin back slightly on the way up rather than pressing the bar forward around your face.
• Brace your abs and glutes hard before each rep to keep your lower back from arching as you press overhead.
• Train inside a rack with the safety pins set just below your bottom position, or use a spotter, whenever you press heavy.
• Start lighter than your standard military press — the wide grip shortens your range and changes leverage, so the strongest weights won't carry over directly.

Errores comunes

• Leaning back and turning the lift into an incline press, which overloads the lower back and shifts work off the front delts.
• Pressing the bar forward instead of straight up, which puts the shoulders in a weak position and strains the joint.
• Letting the wrists bend backward under the wide grip, which collapses the pressing line and risks wrist strain.
• Using leg drive to bounce the weight up, which is a push press, not a strict military press, and removes tension from the shoulders.
• Flaring the elbows too far out with the wide grip, which stresses the shoulders and weakens lockout.

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