Barbell Military Press
Auto DetectedA standing vertical push where the barbell is pressed strictly overhead, primarily targeting the anterior shoulders and triceps, improving full-body stability and pressing strength.
About Exercise
Equipment
Barbell, Squat Rack, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Abs, Lower Back
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Long Head
Traps
5/10Upper Traps
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
90-180 seconds • Rest longer (2-3 min) for heavy strength sets.
How to Perform
Set the barbell in a rack at upper chest height. Grip the bar slightly wider than shoulder-width, palms facing forward. Unrack and stand tall with a braced core and feet shoulder-width apart.
- Keep the chest high and elbows slightly forward under the bar.
- Press the barbell vertically overhead until your arms are fully locked out.
- Slightly shrug the shoulders at the top to secure the bar over the midfoot.
- Lower the bar slowly and controlled back to the starting position at the chest.
- Maintain core tightness and a neutral spine throughout the entire movement.
Coaching Tips
Form Cues
- Stack joints perfectly.
- Brace the midline hard.
- Press straight up.
- Finish with locked elbows.
Breathing
Inhale deeply and brace the core before pressing; exhale forcefully as the barbell passes the sticking point overhead.
Tempo
2-0-1
Range of Motion
Press the bar from the top of the chest/clavicles to full elbow and shoulder extension with the bar directly overhead.
Safety
Safety Notes
- Always use safety pins or spotter arms in the rack.
- Stop the set if maintaining a strict vertical path causes pain.
- Avoid any body momentum (no leg drive).
Spotting
Not recommended; use safety catches in the power rack set just below your collarbone height.
Common Mistakes
- Leaning back excessively (lumbar hyperextension).
- Failing to lock out the elbows.
- Pressing the bar forward instead of vertically.
When to Avoid
- Acute shoulder impingement or pain.
- Severe lower back pain or lumbar instability.
- Uncontrolled high blood pressure.
Flexibility Needed
- Adequate shoulder flexion (180 degrees).
- Good thoracic spine extension mobility.
Build Up First
- Mastery of abdominal bracing and core stability.
- Competency with dumbbell or machine overhead pressing.
Also known as
Standing Overhead Press, Strict Press, Barbell Shoulder Press
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