Standing Military Press
A standing barbell overhead press taken from a rack, pressing the bar from the collarbone to full lockout above the head. It suits beginners building foundational shoulder pressing strength.
How to do the standing military press
- Set a barbell at about chest height on a rack and grip it slightly wider than shoulder width.
- Lift the bar off the rack and rest it on your collarbone, stepping back with feet shoulder width apart.
- Press the bar straight overhead by locking your arms out fully as your starting position.
- Lower the bar slowly back down to your collarbone, keeping your torso upright.
- Pause briefly at your collarbone before pressing back up.
- Repeat the press, keeping the bar path close to your face throughout.
Original library instructions (6 steps)
- 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.
- 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.
- 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.
- Lower the bar down to the collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Leaning back excessively to help the bar up; keep your ribs down and your core braced.
- Pressing the bar out and away from the face; keep the bar path close and vertical.
- Using leg drive without meaning to; keep this strict by pressing with the arms and shoulders only.
- Rushing the lockout; press with control and pause briefly once your arms are fully extended.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 4 sets of 4 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 to 4 sets of 8 to 10 reps, 90 seconds to 2 minutes rest |
| Endurance | 3 sets of 12 to 15 reps, 60 to 90 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a spotter or safety pins set at collarbone height when pressing a heavier bar overhead.
- Start lighter than you think while you build the shoulder mobility this press demands.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the standing military press good for beginners?
Yes, with a light bar to start, since it is a foundational way to learn a strict overhead pressing pattern before adding heavier loads.
What muscles does the standing military press work?
It mainly builds the shoulders, with the triceps helping to lock the elbows out at the top of every rep.
