Military press

The press, overhead press or shoulder press is a weight training exercise with many variations, typically performed while standing, in which a weight is pressed straight upwards from racking position until the arms are locked out overhead, while the legs, lower back and abs maintain balance. The exercise helps build muscular shoulders with bigger arms, and is one of the most difficult compound upper-body exercises. The press, overhead press or shoulder press is a weight training exercise with many variations, typically performed while standing, in which a weight is pressed straight upwards from racking position until the arms are locked out overhead, while the legs, lower back and abs maintain balance. The exercise helps build muscular shoulders with bigger arms, and is one of the most difficult compound upper-body exercises. The overhead press is set up by taking a barbell or other weight and putting it in racking position. This can be done by taking the weight from a rack or by cleaning the weight from the floor (clean and press). The weight is then pressed to overhead until the elbows are fully locked out. As the weight clears the head, the lifter leans forward slightly, or comes directly under, in order to keep balance. As the weight is lowered back to racking position and clears the head again, the lifter leans slightly back. The overhead press is a highly effective compound full-body exercise. The exercise can be done sitting or standing, with alternating arms or with a hammer grip in which the palms face each other. Performing it standing recruits many more muscle groups in order to maintain balance and support the lift, rather than performing it seated. Like the squat and deadlift, it can be thought of as a whole-body exercise, to some extent.