How to do it
Drive your feet into the floor to stabilize your base.
- 1
Sit on a military press bench inside a squat cage.
- 2
Adjust the J-hooks to the appropriate height.
- 3
Load the barbell and sit with your back flat against the pad.
- 4
Grasp the barbell with a grip slightly wider than shoulder-width.
- 5
Unrack the barbell and lower it to your upper chest.
- 6
Press the barbell overhead until your arms are fully extended.
- 7
Lower the barbell back to the starting position.
- 8
Repeat for the desired number of repetitions.
Expert tip
Keep your core tight and press the barbell up in a straight line over your head to ensure proper shoulder joint alignment.
Common mistakes
- ✕Flaring the elbows out wide on the press
- ✕Bouncing the bar off the upper chest
- ✕Leaning back excessively at lockout