Standing Military Press

How to do the Standing Military Press

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Seated Dumbbell Press Dumbbell

Harder than the Standing Military Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Standing Military Press with

Opposing middle back work — alternate sets without extra rest.

Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back One-Arm Long Bar Row middle back Straight Bar Bench Mid Rows middle back

Common questions

What muscles does the Standing Military Press work?

The Standing Military Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Military Press?

A Barbell. Without a barbell, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Standing Military Press suitable for beginners?

Yes, the Standing Military Press is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Standing Military Press go in a workout?

Early — the Standing Military Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bent Over Barbell Row and Bent Over One-Arm Long Bar Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell