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EZ-Bar Military Press
EZ-bar overhead press that targets shoulders and triceps to build upper body strength and muscle; performed standing for full-body stability or seated for isolation.
About Exercise
Equipment
EZ Bar, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Chest, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Medial Head
Traps
5/10Upper Traps
Chest
3/10Upper Chest
Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Load EZ bar with plates and unrack to shoulder height. Stand with feet shoulder-width apart, knees slightly bent, core braced, bar resting on upper chest with elbows forward.
- Grip EZ bar overhand on angled sections, slightly wider than shoulders.
- Press bar straight overhead in vertical path, keeping it near face.
- Fully extend arms at top without locking elbows.
- Lower bar controlled to starting position at shoulders.
- Repeat for reps, maintaining neutral spine.
Coaching Tips
Form Cues
- Keep bar path vertical
- Elbows under bar
- Core tight, no back arch
- Press through heels
- Shrug at top
Breathing
Inhale as you lower the bar, brace core, and exhale forcefully during the press.
Tempo
3-1-1
Range of Motion
Lower bar to upper chest with elbows forward; press to full arm extension overhead with head neutral.
Safety
Safety Notes
- Avoid if acute shoulder impingement
- Use spotter for heavy sets
- Warm up shoulders thoroughly
- Do not lock elbows harshly
- Stop if wrist or elbow pain occurs
Spotting
Spot from behind at elbows; assist upward on press if needed, or use rack safeties for standing variation.
Common Mistakes
- Excessive lower back arch
- Flaring elbows wide
- Pressing behind head
- Incomplete lockout
- Leaning back excessively
When to Avoid
- Shoulder impingement
- Wrist injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension flexibility
Build Up First
- Master basic overhead press form
- Core bracing competency
Also known as
EZ Bar Shoulder Press, EZ Curl Bar Overhead Press, Seated EZ Bar Press
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