Shoulders · Barbell · Compound · Beginner
Standing Military Press
PrimarySecondary
- Main muscles
- Shoulders
- Also working
- Triceps
How to do it
- 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.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a push, on a different piece of equipment.
Other shoulder exercises
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head · Dumbbell
- Standing Front Barbell Raise Over Head · Barbell
- Standing Low-Pulley Deltoid Raise · Cable
- Standing Palm-In One-Arm Dumbbell Press · Dumbbell
- Standing Palms-In Dumbbell Press · Dumbbell
- Standing Two-Arm Overhead Throw · Medicine Ball
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake