Military Press Using a Straight Bar or Dumbbells
This exercise can be performed standing or sitting on a bench with back support. Grasp a barbell using an overhand full grip and with your hands about shoulder width apart. Hold the bar at shoulder level with your elbows bent. Starting position can either be in front of head or behind. At this point, your forearms should be perpendicular to the bar. Push the bar up overhead until your arms are almost straight. Keep the weight balanced and under control at all times. While pushing, remember to keep your feet square and your legs perpendicular to the ground. From this extended position, lower the weight back to the starting position and repeat the entire movement. During this lift, keep your eyes focused straight ahead and avoid arching backwards or to the side. Correct form is more important than heavier weights.