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Military Press

Barbell Shoulder Press

Free Weights / Beginner
  • Shoulders
  • Triceps
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3 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Military Press - Learn Proper Military Press Form

  1. Step 1: Grasp a barbell with hands wider than shoulder width apart and your palms facing down.
  2. Step 2: Keep your feet shoulder width apart and your knees slightly bent.
  3. Step 3: Raise the barbell to your chest and then overhead and slightly forward for your starting position.
  4. Step 4: Inhale as you slowly lower the bar back to your chest.
  5. Step 5: Exhale as you slowly raise the bar back overhead to the starting position.
  6. Step 6: Repeat for a complete set.

Military Press Variations and Military Press Alternatives

  1. Variation 1: This exercise can be done from a seated position, which is recommended for people with back problems.
  2. 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.
  3. Variation 3: Use dumbbells instead of a barbell.

Military Press Tips

  1. Tip 1: Keep your back straight and your abs tight throughout this exercise.
  2. Tip 2: Use a squat rack for safety purposes.

Military Press Records and Military Press Statistics from Site Users

Military Press - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ShouldersBeginner
Default ShouldersVery Easy
Default ShouldersBeginner
Default ShouldersIntermediate
Default ShouldersIntermediate
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Military Press Workout Programs (Workout Plans that use the Military Press)

Workout PlanDifficulty
Thumb Intermediate
Thumb Expert
Thumb Intermediate
Thumb Expert
Thumb Intermediate
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Military Press Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Triceps blue Shoulders orange

Military Press Equipment

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 beginner 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, overhead press, barbell overhead press, shoulder press, Barbell Shoulder Press, strict press
3 Reviews
  • AaronV
    over 2 years ago #

    It's a bread and butter shoulder workout. If all you did was military press, you'd still have darn strong shoulders.

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  • LordShen
    over 1 year ago #

    Great for strengthening the shoulders and I started showing and feeling results quickly. Great basic workout.

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  • NAC
    about 1 month ago #

    It doesn't get more straight forward that the military press. Just pile on the weight and press it to the sky! If you want to build big shoulders this move has to be a part of your routine!

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