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Last updated February 2, 2026
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shoulders
Military Press - Standing (Barbell)
Stand with core tight and glutes squeezed. Press the bar from your collarbone to overhead. Push your head through the "window" of your arms at the top.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shoulders
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart and the barbell resting on your upper chest.
- Ensure your grip is slightly wider than shoulder-width, with your palms facing forward.
- Step 2Position the Barbell
- Lift the barbell off the rack or from the floor and position it at shoulder level.
- Engage your core and keep your elbows slightly in front of the bar.
- Step 3Engage Your Body
- Stand tall with your chest up and shoulders back.
- Keep your feet firmly planted and your body stable.
- Step 4Press the Barbell
- Inhale and press the barbell overhead, extending your arms fully.
- Keep your wrists straight and your elbows locked at the top of the movement.
- Step 5Lower the Barbell
- Exhale as you slowly lower the barbell back to shoulder level.
- Maintain control and avoid letting the bar drop quickly.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form throughout each rep.
- Focus on your breathing and maintaining a stable stance.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell back to the rack or ground.
- Ensure you maintain a straight back and stable stance while doing so.