LiftSetsLiftSets / Exercises / Standing Military Press
Standing Military Press
Works the shoulders. Helped by the triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
shoulderstriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Beginner |
What to think about
- Brace, don't lean back.
- Lower to about ear level.
- Finish at the shoulders, bells to thighs, never out front.
How to do it
- 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.
Other exercises for the shoulders
- Alternating Cable Shoulder Press
- Alternating Kettlebell Press
- Arnold Dumbbell Press
- Back Flyes - With Bands
- Band Pull Apart
- Barbell Shoulder Press
- Bent Over Dumbbell Rear Delt Raise with Head on Bench
- Cable Seated Lateral Raise
Track it in LiftSets
Log Standing Military Press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store