Standing Military Press
A beginner strength exercise for the shoulders, done with a barbell.
How to do the Standing Military Press
- 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.
- 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.
- 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.
- Lower the bar down to the collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Standing Military Press
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Barbell Rear Delt RowBarbell · Beginner
Bradford/Rocky PressesBarbell · Beginner
Standing Bradford PressBarbell · Beginner
Upright Barbell RowBarbell · Beginner
Barbell Shoulder PressBarbell · Intermediate
Car DriversBarbell · Beginner
Questions
What muscles does the Standing Military Press work?
Mainly the shoulders, with the triceps helping.
Is the Standing Military Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Standing Military Press?
Good alternatives that train the shoulders: Anti-Gravity Press, Barbell Incline Shoulder Raise, Barbell Rear Delt Row or Bradford/Rocky Presses.
How many sets and reps of the Standing Military Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).