Military Press

How to Perform the Military Press

1. Set a barbell in a rack at upper chest height. Grip the bar slightly wider than shoulder-width with palms facing forward.
2. Unrack the bar and rest it on the front of your shoulders with elbows slightly in front of the bar.
3. Stand with feet shoulder-width apart, squeeze your glutes, and brace your core.
4. Press the bar straight up, moving your head slightly back to let the bar pass your chin.
5. As the bar clears your head, push your head and torso forward under the bar (push through).
6. Lock out your elbows with the bar directly over your midfoot and ears. Your biceps should be near your ears.
7. Lower the bar in a controlled manner back to the front of your shoulders and repeat.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds real-world overhead pressing strength
• ✓Develops all three heads of the deltoid for rounded shoulders
• ✓Strengthens the core and stabiliser muscles under load
• ✓Transfers to athletic overhead movements and daily tasks

Pro Tips

• ●Use a staggered stance for more stability if you struggle with balance.
• ●Exhale forcefully as you press through the sticking point.
• ●The overhead press progresses slower than bench press — be patient with small weight increases.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the military press in workout programs and training advice.