Standing Military PressMuscles Worked
The standing military press works your shoulders, mainly the front delts, with your triceps helping to lock the bar out overhead. Pressing on your feet means your midsection and legs have to brace to keep you steady, which sets it apart from seated pressing.
How to do it
- Set the bar in a rack at about upper chest height and grip it palms forward, a little wider than your shoulders.
- Step under, unrack the bar onto your upper chest and front delts, then walk back and set your feet about shoulder width apart.
- Squeeze your glutes and brace your abs so your ribs stay down.
- Press the bar straight up, moving your head back slightly so the bar clears your chin.
- Once the bar passes your forehead, push your head through so the bar finishes over your mid-foot with your arms locked.
- Lower the bar under control back to your upper chest and repeat.
Form tips
- Keep your glutes tight so you don't lean back to finish the press and your lower back stays neutral.
- Start each rep with your forearms vertical under the bar and your elbows slightly in front of it.
Why it made the list
No. 8 of 13
Best Shoulder Exercises
Standing overhead press recruits core for stabilization. A classic strength movement and test of pressing power.
More shoulder exercises
See it on your own body map
Log your Standing Military Press sets in KasMaker and watch your shoulders and triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
