Barbell Standing Military Press
The barbell standing military press, often simply called the military press or overhead press, is a compound exercise that involves pressing a barbell overhead from a standing position. Unlike many pressing exercises done while seated or lying down, the standing military press demands full-body engagement, making it exceptionally effective for developing strength, muscle mass, and stability.
The term “military press” originates from its history as a standard fitness test in the military, used to evaluate shoulder and upper body strength. Today, it continues to be a staple in bodybuilding, powerlifting, and general strength training routines.
Targeted Muscle Groups
Primary Muscles:
- Deltoids (Shoulders):
Secondary Muscles:
- Triceps Brachii:
- Trapezius:
- Core Muscles:
Equipment Needed
- Barbell:
- Weight Plates:
- Power Rack or Spotter:
How to Perform the Barbell Standing Military Press: Step-by-Step Guide
1. Setup:
- Hold the barbell with an overhand grip, positioning your hands just slightly wider than shoulder-width apart.
Barbell Standing Military Press
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
3. Pressing Movement:
- While pressing, tilt your head back slightly to create space for the barbell to move smoothly in front of your face.
4. Lockout:
5. Lowering the Barbell:
- Gently bring the barbell down to the starting position, maintaining control throughout the descent.
6. Repetition:
- Complete the target number of repetitions, focusing on controlled movements and maintaining proper form at all times.
Recommended Repetitions and Sets
- For Strength:
- For Hypertrophy (Muscle Growth):
- For Endurance:
Rest periods should be 2-3 minutes between sets for strength training, and 1-2 minutes when prioritizing hypertrophy or endurance.
Pro Tips for Success
- Warm-Up:
- Grip:
Breathing: Take a deep breath in before lifting the barbell, and exhale as you push it overhead. This breathing technique helps stabilize your core and ensures better control during the movement.
Posture: Maintain a neutral spine and avoid excessive arching in your lower back. Activate your core muscles to provide support and reduce the risk of injury.
Common Mistakes to Avoid
- Lifting Excessive Weight: Begin with a weight you can handle comfortably to ensure proper form. Using too much weight can compromise technique and increase the risk of injury.
- Leaning Back:
- Improper Bar Path:
- Neglecting the Core: