Military Press

Illustration of a man performing a barbell shoulder press exercise, with a starting position on the left and a finishing position on the right, showing the muscles worked in red.

Exercise Description

The Military Press is a fundamental compound upper-body exercise that involves pressing a barbell overhead from shoulder level while standing. It is one of the most effective movements for developing shoulder strength, muscle mass, and overall upper-body power. The exercise also requires significant core and upper-back stability, making it an excellent choice for building functional strength and improving athletic performance.

Primary Muscles Worked

  • Anterior Deltoids (Front Shoulders)

  • Lateral Deltoids (Side Shoulders)

Secondary Muscles Worked

  • Triceps Brachii

  • Upper Trapezius

  • Serratus Anterior

  • Upper Pectoralis Major

  • Rotator Cuff Muscles (Stabilizers)

  • Rectus Abdominis

  • Obliques

  • Erector Spinae (Lower Back Stabilizers)

  • Gluteus Maximus

How to Perform Correctly

Setup

  1. Position a barbell at upper chest height in a rack.

  2. Grip the bar slightly wider than shoulder-width apart.

  3. Unrack the bar and hold it at shoulder level with your elbows slightly in front of the bar.

  4. Stand with your feet approximately shoulder-width apart.

  5. Engage your core and glutes to create a stable base.

  6. Keep your chest lifted and maintain a neutral spine.

Movement

  1. Press the barbell upward in a straight path overhead.

  2. As the bar passes your forehead, move your head slightly forward so the bar finishes directly over your shoulders.

  3. Fully extend your arms without forcefully locking the elbows.

  4. Pause briefly at the top position.

  5. Lower the bar slowly and under control back to shoulder level.

  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Arching the Lower Back Excessively

  • Excessive lumbar extension places unnecessary stress on the spine and often results from poor core engagement.

Pressing the Bar Away from the Body

  • The bar should travel close to the face and remain over the body’s center of gravity.

Using the Legs to Assist

  • A strict military press should rely on the shoulders and arms rather than leg drive.

Flaring the Elbows Excessively

  • Keep the elbows positioned slightly in front of the bar at the start of the movement.

Incomplete Range of Motion

  • Lower the bar fully to shoulder level and press to full overhead extension.

Shrugging the Shoulders Excessively

  • Allow natural shoulder movement but avoid excessive elevation during the press.

Using Excessive Weight

  • Heavy loads often lead to poor technique and increased injury risk.

Shoulder Exercises