Shoulders
The main area this variation is designed to train.
Exercise guide
Standing Military Press
Learn how to do the Standing Military Press exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from Arms.
Strength
Movement pattern: press. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Standing Military Press
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
- Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the shoulders region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Anti-Gravity Press
Anti-Gravity Press is a beginner strength that mainly trains your shoulders using barbell.
View exerciseBarbell Rear Delt Row
Barbell Rear Delt Row is a beginner strength that mainly trains your shoulders using barbell.
View exerciseBradford/Rocky Presses
Bradford/Rocky Presses is a beginner strength that mainly trains your shoulders using barbell.
View exerciseCar Drivers
Car Drivers is a beginner strength that mainly trains your shoulders using barbell.
View exerciseFAQ
Common questions about Standing Military Press.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Standing Military Press work?
Standing Military Press mainly works the shoulders. It can also involve arms depending on your setup and range of motion.
Is Standing Military Press beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Standing Military Press?
You will usually need Barbell for this variation.
How should I progress Standing Military Press?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
Download on the App Store