Barbell Standing Military Press
Build strong, powerful shoulders and triceps with the Barbell Standing Military Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Standing Military Press
Barbell Military Press (with hanging band technique)
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Wide Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Military Press (without rack)
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Close Grip Military Press
Shoulders · Deltoid Anterior · Barbell
Description
A strength training exercise that targets the deltoids, triceps, and upper trapezius muscles. It involves lifting a barbell from the chest to overhead in a standing position.
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How to do Barbell Standing Military Press
- 01Setup
Set a barbell in a power rack at upper chest height. Grip the barbell slightly wider than shoulder-width with a pronated (overhand) grip, ensuring your forearms are vertical when holding the bar.
- 02Setup
Step under the bar and unrack it, taking a small step back with feet shoulder-width apart and toes pointed slightly out. Brace your core, tuck your chin slightly, and maintain a neutral spine.
- 03
Press the barbell directly overhead by extending your elbows, driving your head slightly forward as the bar clears your face. Exhale forcefully as you press.
- 04
Continue pressing until your arms are fully extended and the bar is directly over your mid-foot, locking out your elbows. Ensure your shoulders are actively pushed towards the ceiling.
- 05
Slowly and with control, lower the barbell back down to your upper chest/clavicle while inhaling. Do not let your elbows flare excessively wide during the descent.
Tips
- Maintain a tight core and glutes throughout the movement to prevent hyperextension of your lower back and provide a stable base for the press.
- As the barbell passes your face, gently push your head slightly forward, then bring it back to a neutral position as the bar reaches lockout to ensure a clear path.
- Keep your elbows slightly tucked and pointed forward rather than flaring out wide to better engage the anterior deltoids and protect your shoulder joints.
- Focus on driving the bar straight up in a vertical path, imagining pushing the ceiling away from you, rather than pushing it backward or forward.
Common mistakes
- Excessive lower back arching: Avoid overarching your lower back by actively bracing your core and glutes to maintain a neutral spine throughout the lift.
- Using leg drive: This is a strict press, so prevent using any momentum from your legs; focus purely on pressing the weight with your shoulders and triceps.
- Flaring elbows wide: Keep your elbows slightly forward and tucked under the bar to maintain proper shoulder mechanics and maximize anterior deltoid engagement.
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Get Ellim — FreeQuestions
What muscles does Barbell Standing Military Press work?
Barbell Standing Military Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii.
Is Barbell Standing Military Press good for beginners?
Barbell Standing Military Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Standing Military Press?
You need Barbell to perform Barbell Standing Military Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Standing Military Press?
Maintain a tight core and glutes throughout the movement to prevent hyperextension of your lower back and provide a stable base for the press. As the barbell passes your face, gently push your head slightly forward, then bring it back to a neutral position as the bar reaches lockout to ensure a clear path. Keep your elbows slightly tucked and pointed forward rather than flaring out wide to better engage the anterior deltoids and protect your shoulder joints. Focus on driving the bar straight up in a vertical path, imagining pushing the ceiling away from you, rather than pushing it backward or forward.
What are common mistakes when doing Barbell Standing Military Press?
Excessive lower back arching: Avoid overarching your lower back by actively bracing your core and glutes to maintain a neutral spine throughout the lift. Using leg drive: This is a strict press, so prevent using any momentum from your legs; focus purely on pressing the weight with your shoulders and triceps. Flaring elbows wide: Keep your elbows slightly forward and tucked under the bar to maintain proper shoulder mechanics and maximize anterior deltoid engagement.
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Free · iPhone only · Available on the App Store