How to do the Barbell Standing Wide Military Press
ShouldersDeltsBarbellIntermediate
The barbell standing wide military press builds broad, commanding shoulders by maximizing lateral delt recruitment through a wider-than-standard grip. Master this lift and you will develop the overhead strength and shoulder width that defines a powerful upper body.
Add this to my personalized plan →Muscles worked
Primary
Deltoids
Secondary
TrapeziusTriceps
Step-by-step
- Set your grip just outside shoulder width, unrack the bar at upper chest height, and brace your core hard before you move
- Drive the bar vertically overhead in a straight path, pressing your head slightly forward through the bar at lockout
- Lock out fully at the top with your biceps near your ears, squeeze the delts for a full contraction
- Lower the bar under control back to upper chest level and reset your brace before the next rep
Common mistakes
- Flaring the elbows excessively forward reduces delt tension and stresses the shoulders, so keep elbows slightly in front of the bar throughout the press
- Hyperextending the lower back to compensate for limited shoulder mobility turns this into a dangerous half-press, so brace your core and tuck your ribs down before every rep
- Using too narrow a grip defeats the purpose of the wide variation by shifting load to the triceps, so confirm your hands are set outside shoulder width before unracking
Pro tip — As you approach lockout, actively think about pushing your ears through your arms rather than just pressing up, this cue triggers true shoulder elevation and maximizes delt activation at the top of the range where most lifters go slack.
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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