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How to do the Military Press - Learn Proper Military Press Form
- Step 1: Grasp a barbell with hands wider than shoulder width apart and your palms facing down.
- Step 2: Keep your feet shoulder width apart and your knees slightly bent.
- Step 3: Raise the barbell to your chest and then overhead and slightly forward for your starting position.
- Step 4: Inhale as you slowly lower the bar back to your chest.
- Step 5: Exhale as you slowly raise the bar back overhead to the starting position.
- Step 6: Repeat for a complete set.
Military Press Variations and Military Press Alternatives
- Variation 1: This exercise can be done from a seated position, which is recommended for people with back problems.
- Variation 2: Alternate bringing the barbell from the front of your chest to the back of your neck. Note: this method is not recommended if you have problems with your shoulders.
- Variation 3: Use dumbbells instead of a barbell.
Military Press Tips
- Tip 1: Keep your back straight and your abs tight throughout this exercise.
- Tip 2: Use a squat rack for safety purposes.
Military Press Records and Military Press Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 822 | 27 |
| Average weight for this exercise: | 82 pounds | 39 pounds |
| # of workout plans that include this exercise: | 213 | 213 |
| Popularity Rank (based on number of workouts): | 9 | 9 |
Your Military Press Records and Military Press Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Military Press Chart - Average Military Press Weight Lifted
Military Press - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Alternating Dumbbell Front Raise | Shoulders | Beginner |
 |
Alternating Kettlebell Hang Clean | Shoulders | Intermediate |
 |
Alternating Lateral Raise with Static Hold | Shoulders | Beginner |
 |
Alternating Ropes Whip | Shoulders | Intermediate |
 |
Arm Circles | Shoulders | Beginner |
Military Press Workout Programs (Workout Plans that use the Military Press)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Ryan Reynolds Workout Plan | Expert |
 |
Taylor Lautner Workout Plan | Intermediate |
 |
Spartacus Workout Plan | Intermediate |
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Will Smith Workout Plan | Intermediate |
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Superman Workout Plan | Expert |
Military Press Muscles Worked
Military Press Equipment
| Name |
|---|
| Barbell |
| Squat Rack |
Military Press Training Details
The military press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the triceps.
The only military press equipment that you really need is the following: barbell and squat rack. There are however many different military press variations that you can try out that may require different types of military press equipment or maye even require no equipment at all.
Learning proper military press form is easy with the step by step military press instructions, military press tips, and the instructional military press technique video on this page. The military press is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the military press video, learn how to do the military press, and then be sure and browse through the military press workouts on our workout plans page!
Military Press Sports
Military Press Force Type: Push
Military Press Mechanics Type: Compound
Military Press Other Names: Barbell Military Press, standing military press
It's a bread and butter shoulder workout. If all you did was military press, you'd still have darn strong shoulders.