---
title: "Barbell Standing Wide Grip Military Press"
description: "Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed  2 fists wider than shoulder-width apart."
locale: en
slug: barbell-standing-wide-grip-military-press
url: "https://hi.fitness/exercises/barbell-standing-wide-grip-military-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Mid chest","Triceps"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/ba0ed15e-barbell-standing-wide-grip-military-press.mp4"
updatedAt: 2026-07-29T16:30:06+00:00
---
# Barbell Standing Wide Grip Military Press

Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed  2 fists wider than shoulder-width apart.

## How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed  2 fists wider than shoulder-width apart. The barbell should be at chest height.
2. Press the barbell overhead by extending your arms fully, making sure to keep the bar path straight and close to your body.
3. Hold the barbell overhead for a moment, ensuring your arms are fully extended and your shoulders are engaged.
4. Slowly lower the barbell back to the starting position at chest height. Repeat for the desired number of repetitions.

## Form tips

- Avoid arching your back by maintaining a neutral spine throughout the movement.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Keep your elbows slightly in front of your body at the starting position to avoid shoulder strain.

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