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Standing Military Press

Standing Military Press demonstration
  • Shoulders
  • Triceps

Equipment: Barbell

New to this

Your first standing military press

What weight should I start with on the standing military press?

Start with the empty 45 lb bar. If that is a grind, use a 33 lb bar or a 15 lb training bar. This is one of the few lifts where the empty bar is a real workout for a beginner, so there is no rush to load plates.

You have got it right when the bar travels straight up and your feet do not shift.

What usually goes wrong on the standing military press?

Set the bar on your front delts, hands just outside shoulder width, elbows under the bar. Stand with feet hip-width, squeeze your glutes and brace your abs.

Pull your head back slightly so the bar clears your chin. Press straight up and move your head back through as the bar passes your forehead, finishing with the bar over the middle of your feet and arms locked.

Most common mistake: pressing the bar forward in an arc around the face. The bar should travel in a straight vertical line. Move your head, not the bar.

If the barbell or rack is in use

With dumbbells each arm works alone, which shows up any imbalance. The machine press is the easiest version to learn on, since balance is not part of the job.

How to do it

  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. 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. 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. Lower the bar down to the collarbone slowly as you inhale.

  5. Lift the bar back up to the starting position as you exhale.

  6. Repeat for the recommended amount of repetitions.