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How to do the Standing Barbell Military Press

Primary: Shoulders.

The Standing Barbell Military Press is a fundamental strength training exercise that targets the shoulder muscles. This compound movement involves pressing a barbell overhead while maintaining a stable and balanced position. It not only strengthens the shoulders but also engages the triceps and upper back muscles for overall upper body development. By performing this exercise, individuals can improve their shoulder strength and stability, which is crucial for various functional and athletic activities.

Demo video: Standing Barbell Military Press · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

  2. 2

    Lift the barbell to shoulder height, palms facing forward, keeping your elbows pointing slightly out to the sides.

  3. 3

    Press the barbell overhead by extending your arms fully, keeping your core engaged and back straight. Lower the barbell back to shoulder height and repeat.

Coaching cues

  • Keep your core tight to prevent arching your back during the lift.
  • Avoid locking your elbows completely at the top of the movement to keep tension on the shoulder muscles.
  • Focus on a controlled, smooth movement both when pressing up and lowering the barbell.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Standing Barbell Military Press alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Landmine PressBarbell · beginner Overhead PressBarbell · intermediate Push PressBarbell · advanced Landmine Kneeling Press Double ArmBarbell · intermediate Landmine Kneeling Press Single ArmBarbell · intermediate Landmine Press Single ArmBarbell · intermediate

Frequently asked questions

What muscles does the Standing Barbell Military Press work?

Primary: Shoulders.

How many sets and reps of Standing Barbell Military Press should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Standing Barbell Military Press?

Same movement pattern, different equipment: Landmine Press, Overhead Press, Push Press, Landmine Kneeling Press Double Arm, Landmine Kneeling Press Single Arm, Landmine Press Single Arm.

Is the Standing Barbell Military Press good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.