Strength
Military Press mit SZ-Bar
Build powerful shoulders and a stable core with this vertical pressing variation using the ergonomic EZ-bar.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and grip the EZ-bar on the outer curved sections with an overhand grip.
Clean the bar up to your upper chest so it rests across your front shoulders with your elbows slightly in front of the bar.
Brace your core and squeeze your glutes to create a stable base and prevent excessive arching of the lower back.
Press the bar vertically toward the ceiling until your arms are fully extended but not locked out at the elbows.
Move your head slightly forward as the bar clears your forehead to allow for a direct vertical path.
Lower the bar under control back to the starting position at your upper chest while maintaining a tight torso.
Exhale on the upward movement and inhale as you return the weight to your shoulders.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively to compensate for heavy weight.
- Using momentum from the legs to drive the bar upward.
- Flaring the elbows out too wide which can stress the shoulder joints.
- Limited range of motion by stopping the bar at chin level.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.