{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Military Press mit SZ-Bar",
      "kind": "regional"
    },
    {
      "text": "EZ-Bar Military Press",
      "kind": "common"
    },
    {
      "text": "EZ-Bar Shoulder Press",
      "kind": "common"
    },
    {
      "text": "EZ Curl Bar Overhead Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "weight-plate",
      "power-rack",
      "squat-rack"
    ],
    "required": [
      [
        "ez-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "418"
  },
  "id": "oec:ez-bar-overhead-press",
  "instructions": {
    "setup": [
      "Stand with your feet hip-width apart and grip the angled bends of the EZ-bar with an overhand grip around shoulder width.",
      "Bring the bar to the front-rack position across your upper chest with elbows positioned slightly forward of the bar.",
      "Brace your core, squeeze your glutes, and establish a tall, stable posture."
    ],
    "steps": [
      "Tilt your head back slightly and press the EZ-bar vertically in a straight path.",
      "Once the bar clears your forehead, shift your head forward into a neutral position and extend your arms fully overhead.",
      "Lock out the weight overhead with the bar balanced directly above the midfoot.",
      "Lower the bar back to the upper chest under control by tucking your elbows slightly forward and clearing the chin."
    ],
    "breathing": "Inhale and brace your trunk before pressing, exhale as you complete the lockout overhead, and inhale again as you lower the bar.",
    "cues": [
      "Tight glutes and braced core to prevent leaning back.",
      "Tuck your chin to make way, then push your head through the window.",
      "Punch the bar straight toward the ceiling."
    ],
    "common_faults": [
      {
        "fault": "Excessive lumbar extension (arching the lower back) to push the weight.",
        "correction": "Squeeze your glutes, pull your ribs down toward your pelvis, and reduce the load if necessary."
      },
      {
        "fault": "Pressing the bar out in front rather than vertically overhead.",
        "correction": "Keep your forearms vertical and allow the head to move back slightly so the bar travels in a straight vertical line."
      }
    ],
    "safety": {
      "precautions": [
        "Do not hyperextend the spine to compensate for limited overhead mobility.",
        "Ensure collars are used if loose plates are added to the EZ-bar."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "EZ-Bar Overhead Press",
  "previous_ids": [
    "oec:military-press-mit-sz-bar"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Military Press mit SZ-Bar",
        "url": "https://wger.de/en/exercise/418/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "mbozi1"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-overhead-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "front-rack",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing vertical press performed with an EZ-curl bar to build shoulder and triceps strength while reducing wrist strain."
}