Standing Military Press
How to do the Standing Military Press
- 1
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
- 2
Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- 3
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- 4
Lower the bar down to the collarbone slowly as you inhale.
- 5
Lift the bar back up to the starting position as you exhale.
- 6
Repeat for the recommended amount of repetitions.
How to program the Standing Military Press
Sets and reps
As a compound movement, the Standing Military Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Military Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Military Press work?
The Standing Military Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Standing Military Press?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Standing Military Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
