How to do Standing Military Presses

The standing military press is a strict barbell press from your shoulders to overhead, with no help from your legs. It’s one of the classic tests of upper-body strength, and few lifts work the shoulders as directly.

1. Take a firm grip of the barbell with your hands placed about shoulder-width apart, and bring it up to rest at shoulder height with your palms facing forwards, with your elbows bent at a 90-degree angle

2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee

3. Exhale as you drive the weight upwards until the barbell is fully extended above your head, (be sure to keep a very slight bend in both your elbows and knees throughout the entire exercise)

4. Form check to make sure your elbows are more or less in line with your ears

5. Control the lowering portion of the exercise bringing the barbell back to the starting position

Benefits

The press works your deltoids hardest, especially the front of your shoulders, with your triceps straightening your arms and your upper chest helping. Standing makes your whole body brace to keep the bar steady, so your core and glutes work too.

Getting stronger here makes everyday overhead jobs easier, from loading a roof box to putting heavy things on a high shelf.

Form tips

• Grip the bar just outside your shoulders, so your forearms are vertical when the bar rests on your upper chest.
• Squeeze your glutes before you press. It stops your lower back arching.
• Move your head back slightly to let the bar pass your chin, then bring it forward under the bar at the top.
• Finish with the bar over the middle of your feet and your arms by your ears.

Variations

• Easier: press dumbbells sitting down with the seated dumbbell overhead press, or use a bar sitting down with the seated military press.
• Harder: once your strict press stops improving, the push press lets your legs help you move heavier weights.