Barbell Standing Military Press

Barbell Standing Military Press is a compound exercise that primarily works out the shoulders and secondarily engages the triceps. It is an intermediate-level exercise that requires strength, stability, and proper form to execute safely.

This exercise targets the anterior (front) and lateral (side) deltoids while also recruiting the triceps and upper trapezius muscles to assist with the overhead pressing movement. The strict standing position minimizes lower body involvement, forcing the upper body to handle the majority of the workload.

The Barbell Standing Military Press is a fantastic way to develop overall shoulder strength and size while improving overhead pressing mechanics. It also enhances core stability, as the abdominals and lower back work to maintain posture throughout the movement.

1. Stand with your feet shoulder-width apart and grip the barbell slightly wider than shoulder-width with palms facing forward.
2. Unrack the bar and hold it at upper chest level with elbows slightly forward and wrists aligned with your forearms.
3. Engage your core and press the barbell straight up until your arms are fully extended overhead.
4. Lower the barbell back to the starting position in a controlled manner.
5. Repeat for the desired number of repetitions, maintaining proper form throughout.

The Barbell Standing Military Press is a medium-risk exercise due to the stress placed on the shoulder joints and lower back.

Shoulder impingement is a common risk, especially if the bar path is incorrect or the lifter lacks adequate shoulder mobility. To reduce the chance of injury, avoid flaring the elbows and keep the bar close to your body.

Lower back strain can occur if the lifter excessively arches their back while pressing. Engaging the core and keeping a neutral spine throughout the movement helps prevent unnecessary pressure on the lower back.