ShouldersBeginner

Standing Military Press

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Triceps

Movement instructions

1
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
2
Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
3
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
4
Lower the bar down to the collarbone slowly as you inhale.
5
Lift the bar back up to the starting position as you exhale.
6
Repeat for the recommended amount of repetitions.

Technique guidance

Inhale as the resistance lowers and exhale as you press overhead. Keep the ribs controlled and continue breathing between repetitions.

Arching the lower back or flaring the ribs to move the resistance overhead.
Pressing in an inconsistent path instead of stacking the load over a stable base.
Using momentum or an uncontrolled lowering phase.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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