Barbell Standing Military Press

Muscles worked

Setup

1. Set the barbell in a power rack at approximately upper-chest height.
2. Grip the bar slightly wider than shoulder-width with a full overhand grip, ensuring your wrists are stacked directly over your forearms.
3. Step under the bar, resting it across your front deltoids and upper chest, then unrack it and take two small steps back.
4. Set your feet shoulder-width apart, squeeze your glutes tightly, and brace your core to create a rigid, stable base.

How to do it

1. Inhale to create intra-abdominal pressure, then exhale as you press the bar vertically in a straight line toward the ceiling.
2. Tilt your head back slightly as the bar passes your face, then shift your head forward ('push your head through the window') once the bar clears your forehead.
3. Lock out your elbows at the top with the bar directly over your mid-foot, then inhale as you lower the bar under control back to the starting position.
4. Maintain a controlled 2-0-1-0 tempo, focusing on a powerful ascent and a steady, two-second descent.

Form checklist

• Keep your glutes and quads locked to prevent excessive arching of the lower back.
• Ensure your forearms remain vertical and tucked slightly inward under the bar throughout the lift.
• Avoid using your legs to 'bounce' or drive the weight up; keep the movement strictly in the upper body.
• Keep the bar path as close to your face as possible to maintain a vertical line of force.

Pro tips

• Think about 'pulling' the bar down during the eccentric phase to engage the lats and create a stable shelf for the next repetition.
• Squeeze the barbell as hard as possible to increase neural drive and shoulder stability through muscle irradiation.

Make it harder

• Add a 2-second pause at the top of the movement to maximize time under tension and overhead stability.
• Implement a 3-to-4 second eccentric (lowering) phase to increase metabolic stress and muscle fiber recruitment.

Frequently asked

What muscles does the barbell standing military press work?

The barbell standing military press primarily targets the deltoids and triceps, and also works the abs, obliques, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the barbell standing military press?

The barbell standing military press uses barbell.

Is the barbell standing military press good for beginners?

The barbell standing military press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps