- Sit down on a military press bench or adjust an adjustable angle bench, setting the back to 90 degrees.
- Load a barbell with the appropriate weight. Ideally, you can un-rack the weight from a weight rack or have a training partner hand you the bar.
- Hold the bar with an overhand grip (palms facing forward) with your hands just beyond shoulder width. Your arms will now be almost fully extended above your head with a slight bend in your elbows. This is the starting position.
- Slowly begin lowering the bar to your upper chest - almost touching your collarbone.
- Immediately begin pushing the bar back up to the starting position.
- Once the bar has reached the height of the movement, slowly lower the bar down behind your neck as far as comfortably possible.
- Pause, and then slowly raise the barbell back up without locking the elbows out at the top of the movement. This is one rep.
- Repeat for desired reps.
- To avoid injury, do not lower the bar much further than the top of you head when bringing the bar down behind you. This will keep your arms at a 90 degree angle to the floor and place less stress on your shoulder joints.
- Keep your back straight throughout the movement. Don't let it arc too much when pressing the weight.
- Use a lighter weight that you would on a regular barbell press.
- Use slow and controlled movement, both when pressing and when lowering the weight.