Standing military press: How to Do It, Muscles Worked

Step by step

Rest the bar on your collarbone, feet shoulder width apart.
Squeeze your glutes and abs, then press the bar straight up.
Move your head through at the top and lower slowly.

What you should feel

Your shoulders and triceps pushing, with your core and legs holding you steady; your lower back should not ache.

Common mistake

Leaning back to finish the rep; squeeze your glutes and abs and use a lighter weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Abs Upper back

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Machine shoulder pressFront shoulders, Side shoulders

Plate-loaded shoulder pressFront shoulders, Side shoulders

Questions

What muscles does the standing military press work?

Standing military press mainly works your front shoulders and side shoulders. It also helps your triceps, abs, and upper back.

Can I do the standing military press at home?

Not easily, it needs this: barbell. At home, try instead: seated dumbbell press, dumbbell shoulder press, and arnold press.

How many sets and reps of the standing military press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Standing military press