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Standing Military Press

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Shoulders, with support from Triceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Standing Military Press

  1. Step 1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  2. Step 2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  3. Step 3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  4. Step 4. Lower the bar down to the collarbone slowly as you inhale.
  5. Step 5. Lift the bar back up to the starting position as you exhale.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the proper grip width for the standing military press?

Place your hands just outside shoulder width so your forearms remain vertical at the bottom of the movement. This positioning optimizes force production and reduces unnecessary strain on the wrist and elbow joints.

Which muscle groups are primarily targeted by this exercise?

The standing military press primarily targets the anterior and medial deltoids. It also heavily recruits the triceps for lockout and the core and glutes for spinal stabilization throughout the lift.

What is a common mistake to avoid during the overhead movement?

Excessive arching of the lower back is a frequent error caused by poor thoracic mobility or using too much weight. Keep your glutes squeezed and your ribcage down to maintain a neutral spine.

How can beginners progress toward a full barbell military press?

Beginners can start with dumbbell overhead presses to develop unilateral stability and shoulder mobility. Once comfortable, transition to an empty barbell to practice the specific bar path and bracing requirements.

What is the recommended set and rep range for building strength?

For raw strength, perform 3 to 5 sets of 3 to 6 repetitions with heavy loads. If hypertrophy is the primary goal, 3 sets of 8 to 12 repetitions provides sufficient volume for muscle growth.

Sample sets & reps for Standing Military Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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