Barbell Military Press
Auto DetectedStanding barbell press that targets shoulders and triceps to build upper body strength and muscle; emphasizes strict form without leg drive or momentum.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Abs, Obliques, Lower Back
Accessory Muscles
Glutes, Quads
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head, Long Head
Traps
6/10Upper Traps
Chest
4/10Upper Chest
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Glutes
2/10Glute Max
Quads
2/10Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Load barbell in squat rack at upper chest height. Grip slightly wider than shoulders, unrack and step back with feet hip-width.
- Brace core and take deep breath.
- Press barbell overhead by extending elbows.
- Move head back as bar passes face.
- Align head forward at top with biceps by ears.
- Lock elbows with bar over midfoot.
- Lower bar controlled to upper chest.
- Repeat for reps maintaining posture.
Coaching Tips
Form Cues
- Keep core tight
- Elbows forward
- Vertical bar path
- No leg drive
- Shrug at top
- Control descent
Breathing
Inhale during lowering phase; exhale forcefully while pressing up and bracing core.
Tempo
2-1-1
Range of Motion
Start with bar on upper chest, forearms vertical; press to full elbow extension overhead with bar aligned over midfoot.
Safety
Safety Notes
- Avoid if acute shoulder impingement
- Ensure neutral spine to prevent lumbar strain
- Start light to master form
- Use rack safeties for heavy sets
- Check shoulder mobility before loading
- Brace glutes to stabilize base
Spotting
Spot from behind for heavy sets; assist by hands on elbows during press if needed, or use rack pins for safety.
Common Mistakes
- Arching lower back
- Flaring elbows
- Using momentum
- Dropping bar
- Poor wrist alignment
- Incomplete lockout
When to Avoid
- Shoulder impingement
- Lower back issues
- Poor shoulder mobility
Flexibility Needed
- Full shoulder flexion to 180 degrees
- Adequate thoracic extension
Build Up First
- Master basic overhead pressing form
- Core bracing competency
- Stable stance control
Also known as
Strict Overhead Press, Standing Barbell Press
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