Standing Military Press (Barbell)
Complete guide to Standing Military Press (Barbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Standing Military Press (Barbell)
Add the appropriate amount of weight and hold the bar at shoulder height with an overhand grip.
Stand tall with your feet shoulder-width apart.
Retract your shoulder blades, engage your abs, and take a breath.
Press the bar straight overhead until your arms are fully extended, squeezing your shoulders at the top and exhale.
Slowly lower the bar back to your shoulders and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |