Barbell Military Press (Hanging Band Technique)

Instructions

1. Set up a barbell in a rack at shoulder height with resistance bands looped over each end and hanging weight plates from the bands.
2. Grip the bar just outside shoulder-width, unrack it, and hold it at upper-chest level with elbows slightly in front.
3. Brace your core and press the bar straight overhead until your arms are fully locked out.
4. Control the descent, bringing the bar back to upper-chest level — the hanging bands create accommodating resistance and demand stability.
5. Repeat for the prescribed reps, keeping tension through the bands throughout.