How to Do a Military Press With Perfect Form

A military press, also known as an overhead press and a shoulder press, is a barbell strength training exercise that works muscle groups in the upper body like the triceps in your arms, the trapezius muscles in your upper back, and the deltoid muscles in your shoulders, including the anterior and medial delts.

Once a staple of Olympic weightlifting competitions throughout the early twentieth century, the military press eventually lost popularity in comparison to other bodybuilding exercises like the bench press, push press, and deadlift.

For the military press, begin by using a barbell with weight that you can control for two to three sets of three to eight repetitions. Begin with light weights to master the form before moving up to heavier weights.

1. 1. Start standing with your feet shoulder-width apart and your weight evenly distributed along each entire foot. Grip the floor with your feet for stability. Create tension throughout your body by engaging your core and squeezing your quadriceps and glutes. Lift your chest without extending your spine and push your head back slightly to create room for the bar path. Rotate your shoulders so your elbows are pointed straight down. The barbell should rest on the heels of your palms. Your palms should be lined up with your elbows. All repetitions should begin from this position.
2. 2. Initiate the upward movement by straightening your elbows and pushing the barbell toward the ceiling while maintaining a neutral spine. Your shoulder blades should move naturally as your arms move up away from your body.
3. 3. Continue to push the barbell overhead until your arms are long with a slight bend in the elbows. Pause for a second at the top of the movement.
4. 4. For the downward movement, slowly bring the barbell down by bending your elbows and pulling with your lats until the barbell is back in the starting position.

Other variations on the military press use different types of free weights like kettlebells and dumbbells, which allow for a greater range of motion. If you want to work your upper chest without straining your lower back, consider trying a seated variation of the military press.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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