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Standing Military Press

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Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


9.4

Out of 10

Excellent

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Standing Military Press Images

Standing Military Press
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Standing Military Press
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Standing Military Press Guide

Main Muscle: Shoulders

  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.

Variations:

  • This exercise can also be performed sitting as those with lower back problems are better off performing this seated variety.
  • The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
  • Another option is to use dumbbells when performing this exercise for better isolation.



Alternative Exercises For Standing Military Press

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Standing Military Press

Exercise Rating
10/10

Jul 30, 2014 9:02 AM: There are bad exercises, good exercises, then the overhead press. This is the crown king of shoulder workouts.



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Review: Standing Military Press

Exercise Rating
9/10

Apr 26, 2014 9:26 AM: Can't go as heavy as seated, but looks awesome and stabilizers kick in making it a great switch-up from Seated Military Press.



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of people found this review helpful

Review: Standing Military Press

Exercise Rating
10/10

Nov 19, 2013 10:41 PM: Love this!



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of people found this review helpful

Review: Standing Military Press

Exercise Rating
9/10

Nov 15, 2013 6:07 PM: simple and awesome :D



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Review: Standing Military Press

Exercise Rating
10/10

Sep 27, 2013 1:16 AM: Great!



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Review: Standing Military Press

Exercise Rating
10/10

Jun 12, 2013 9:48 PM: Top exercise



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Tip: Standing Military Press

Exercise Rating
10/10

May 21, 2013 8:45 PM: Try to squeeze your glutes and keep you knees locked to avoid lower back injury. Also, you may want to lean your torso forward as you raise the bar.



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of people found this review helpful

Review: Standing Military Press

Exercise Rating
10/10

Apr 24, 2013 2:45 PM: Great workout.



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of people found this review helpful

Review: Standing Military Press

Exercise Rating
10/10

Feb 22, 2013 4:04 PM: King of shoulder exercises in my opinion.



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of people found this review helpful

Review: Standing Military Press

Exercise Rating
9/10

Sep 18, 2012 5:12 AM: Great exercise !



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