About this exercise
The standing military press builds strong, powerful shoulders and engages the core for stability as you press a barbell overhead from a narrow stance.
Barbell standing Military-Press
Step by step instructions, muscle activation and variants for the Barbell standing Military-Press.
MediumFront shoulders
How to Perform
- Stand with your feet about hip-width apart, holding a barbell at shoulder height with an overhand grip
- Brace your core and keep your back straight
- Press the bar overhead until your arms are fully extended
- Keep the bar path close to your face and avoid leaning back
- Lower the bar back to shoulder height under control
- Repeat
Muscle Activation
Primary
Front shoulders
Secondary
CoreTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Barbell standing Military-Press
The Barbell standing Military-Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.