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Shoulders · Barbell
Barbell Standing Military Press
Barbell Standing Military Press is an intermediate compound strength exercise that works the delts (shoulders), with the upper chest assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Upper Chest · Clavicular Head of Pectoralis Major
How to do Barbell Standing Military Press
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. The barbell should be at chest height.
- Press the barbell overhead by extending your arms fully, making sure to keep the bar path straight and close to your body.
- Hold the barbell overhead for a moment, ensuring your arms are fully extended and your shoulders are engaged.
- Slowly lower the barbell back to the starting position at chest height. Repeat for the desired number of repetitions.
Form tips
- Avoid arching your back by maintaining a neutral spine throughout the movement.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Keep your elbows slightly in front of your body at the starting position to avoid shoulder strain.
Barbell Standing Military Press alternatives
More delts exercises
Barbell Standing Military Press FAQ
What muscles does Barbell Standing Military Press work?
Barbell Standing Military Press mainly works the delts in the shoulders (Deltoids and Triceps Brachii). The upper chest work as secondary muscles.
What equipment do you need for Barbell Standing Military Press?
You need a barbell.
How many sets and reps of Barbell Standing Military Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Standing Military Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Standing Military Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Standing Military Press?
Other exercises for the delts include Bodyweight Standing Military Press, Military Press Bodyweight, Bodyweight Standing Military Press Wall Supported and Arnold Press Cable Resistance Band Standing.
For developers
Use Barbell Standing Military Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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