Military Press

Shoulders, TricepsBarbell

The standing military press is a foundational movement for building shoulder strength, triceps, and overall core stability. Because you are standing, it places high axial load on the spine and demands tight posture control.

How to do it

1Stand tall with your feet shoulder-width apart, take an overhand grip on the bar slightly wider than shoulder-width, and set it across your upper chest.

2Squeeze your glutes and brace your core to lock your pelvis and spine in place.

3Exhale and press the bar straight up, nudging your head slightly forward once the bar passes your face.

4Lock the bar out overhead directly in line with your heels.

5Inhale and lower the bar back down to your chest under control.

Common mistakes

Leaning back excessively during the press, which causes severe lower-back strain.

Using leg drive to lift the bar, taking work away from the target shoulder muscles.

Pushing the bar out in front of your body, destroying your balance and creating bad leverage.

Breathing

Inhale before starting the press. Exhale through the hardest sticking point as you drive overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.