The standing military press (overhead press) drives a barbell from the shoulders to lockout overhead. It builds the front and side delts and triceps, and because you're standing, your abs and glutes have to hold the torso rigid — it trains overhead strength and trunk stability together.
Primary muscles
Secondary muscles
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.
For strength, 3–5 sets of 3–6 reps. For shoulder size, 3–4 sets of 6–10. Progress in small jumps — the press stalls much sooner than the bench or squat.
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