Military / Overhead Press.

Make every rep count.

1. 01

   Set the bar in the rack just below shoulder height and load your plates securely.

2. 02

   Stand with feet about shoulder-width apart. Grip the bar at or slightly wider than shoulder width with an overhand (pronated) grip; wrists stacked over elbows.

3. 03

   Step under the bar so it rests across the front of your shoulders/upper chest, keep a neutral spine, then unrack with control.

4. 04

   Take 1–2 small steps back to clear the rack and set your balance.

5. 05

   Inhale and brace your core and glutes, lightly tuck your chin to make room for the bar, and press straight up—letting the bar travel close to your face—until your arms are locked out overhead.

6. 06

   At the top, keep ribs down (no excessive back lean). Exhale at lockout.

7. 07

   Lower the bar slowly and under control back to the upper chest/shoulders, keeping elbows slightly in front of the bar.

8. 08

   Reset your brace and repeat for the prescribed reps.