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Barbell Standing Military Press animation

How to do the Barbell Standing Military Press

ShouldersDeltsBarbellIntermediate

The barbell standing military press is one of the oldest and most effective tests of raw overhead strength, demanding full-body tension and true shoulder power. Master it and you build cannonball delts along with the kind of functional pressing strength that carries over to every athletic pursuit.

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Muscles worked

Primary
Deltoids
Secondary
TrapeziusTriceps

Step-by-step

  1. Grip the bar just outside shoulder width, unrack it to your upper chest, and brace your core as if bracing for a punch.
  2. Drive the bar straight overhead by pressing your head slightly back to clear the path, then immediately push your head through as the bar passes your face.
  3. Lock out fully at the top with your biceps near your ears and your glutes and abs squeezed hard to protect the lower back.
  4. Lower the bar under control back to the upper chest, resetting your brace before each rep.

Common mistakes

  • Excessive lower back arch: squeeze your glutes and tuck your pelvis slightly before you press so the load stays through your spine rather than shearing it.
  • Letting the bar drift forward: keep your wrists stacked over your elbows and cue yourself to press the bar back toward the wall behind you to maintain a vertical bar path.
  • Flaring the elbows too wide at the start: position your elbows just slightly in front of the bar at roughly 45 degrees to load the delts efficiently and protect the shoulder joint.

Pro tip — Practice a hard exhale and re-brace at the top of each rep rather than at the bottom, this keeps intra-abdominal pressure high throughout the set and allows heavier loads without losing spinal position.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

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