Standing Military Press
- Primary musclesShoulders
- EquipmentBarbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Standing Military Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSet the barbell on a rack at chest height. Grip it overhand, hands about shoulder-width apart, and unrack it to rest across your upper chest.
Bend your knees slightly, step back, and set your feet shoulder-width apart. Squeeze your glutes and keep your ribs down.
Press the bar overhead until your arms are straight, with the bar finishing just in front of your head.
Inhale and lower the bar under control until it touches your collarbones.
Exhale and press it back up to the straight-arm position.
Repeat for the planned reps, then walk forward and rack the bar.
If your lower back arches as the bar rises, tighten your abs and glutes or reduce the weight until the torso stays upright.
Do the lift seated with back support if standing bothers your lower back, or swap the barbell for dumbbells to work each side more independently.
Pressing from behind the neck puts the shoulders in a vulnerable position, so keep the bar in front of the head.
Similar exercises
All Shoulders exercises · 72
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.