Barbell Standing Wide Military Press

deltsshouldersbarbell

Matutunan kung paano gawin ang Barbell Standing Wide Military Press nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Triceps, Upper Back.

Barbell Standing Wide Military Press exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Standing Wide Military Press

Sundin ang mga hakbang na ito para maisagawa ang Barbell Standing Wide Military Press nang may tamang form:

  1. 1Tumayo nang nakalagay ang mga paa sa lapad ng balikat at hawakan ang barbell nang overhand grip, bahagyang mas malawak kaysa sa balikat.
  2. 2Angatin ang barbell sa taas ng balikat, pinapanatiling bahagyang nasa harap ng bar ang mga siko.
  3. 3Itulak ang barbell pataas sa ulo, ganap na inaabot ang mga braso.
  4. 4Ibaba ang barbell pabalik sa taas ng balikat at ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Barbell Standing Wide Military Press

Primary

delts

Secondary

tricepsupper back

Exercise Details

Equipment
barbell
Body Part
shoulders
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–4 days
Weekly Frequency
2–3 sessions per week
Why
Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Barbell Standing Wide Military Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Standing Wide Military Press?

Ang Barbell Standing Wide Military Press ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Upper Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Barbell Standing Wide Military Press?

Ang Barbell Standing Wide Military Press ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Standing Wide Military Press nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakalagay ang mga paa sa lapad ng balikat at hawakan ang barbell nang overhand grip, bahagyang mas malawak kaysa sa balikat. Angatin ang barbell sa taas ng balikat, pinapanatiling bahagyang nasa harap ng bar ang mga siko. Itulak ang barbell pataas sa ulo, ganap na inaabot ang mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Standing Wide Military Press?

For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

What are the best sets and reps for the Barbell Standing Wide Military Press?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Barbell Standing Wide Military Press best for?

The Barbell Standing Wide Military Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

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