Videos
Instructions
- Stand upright with feet shoulder-width apart and grip the bar slightly wider than shoulder-width.
- Lift the bar to shoulder height with palms facing forward and elbows slightly forward.
- Brace your core and press the bar overhead until arms are fully extended.
- Pause briefly at the top without locking out the elbows.
- Lower the bar under control back to shoulder height.
Technical Tips
- Keep your core tight and glutes engaged to maintain spinal alignment.
- Avoid overarching your lower back by keeping ribs tucked.
- Ensure elbows stay under the wrists throughout the press.
- Press in a straight vertical line, not forward or backward.
Breathing Tips
- Inhale before pressing the bar upward.
- Exhale as you push the bar overhead.
- Inhale as you lower the bar back down.
- Exhale fully at the bottom before the next rep.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe lower back issues such as herniated discs
- Post-operative recovery involving the neck or upper spine
The military press with bar is a foundational compound exercise designed to build strength and mass in the upper body, particularly targeting the shoulders and arms. This movement emphasizes overhead pressing power and reinforces proper posture and core stability. Performed with an Olympic barbell and weight discs, the military press is typically executed from a standing position, requiring significant engagement of the abdominal and spinal stabilizers to maintain proper alignment throughout the lift. It is widely used across bodybuilding, functional fitness, and strength training disciplines to improve upper body symmetry, shoulder endurance, and pressing mechanics. As a free-weight exercise, it also promotes neuromuscular coordination and joint stability, making it highly effective for both performance athletes and general fitness practitioners. The military press is considered a staple in most strength-based programs and offers scalable resistance based on an individual's training goals. Whether aiming to increase raw strength or improve shoulder definition, the military press delivers results through its simple yet demanding execution.
What muscles does the military press work the most?
The military press primarily works the shoulder muscles, especially the deltoids, and also activates the triceps and upper back for stability and support.
Is the military press good for building shoulder size?
Yes, the military press is excellent for building shoulder size and strength because it targets all three deltoid heads with heavy resistance and full range of motion.
Can I do the military press if I have lower back pain?
If you have lower back pain, it's best to avoid standing military presses or use a back-supported seated variation. Always consult a medical professional first.
How is the military press different from the shoulder press?
The military press typically refers to a strict standing barbell press with feet together, while 'shoulder press' is a broader term that can include seated, dumbbell, or machine variations.
Should I use a belt for the military press?
Using a belt can help stabilize the core and lower back during heavy sets, but it’s best used only when lifting near-maximal loads to encourage natural core engagement at moderate weights.