Standing Overhead Military Press
The standing overhead military press is the gold standard barbell shoulder exercise targeting the deltoids and overhead pressing strength. Performed standing, it demands significant core stability and full-body tension, making it one of the most functional upper body strength movements.
How to do it
- Stand with feet shoulder-width apart and grip the barbell with an overhand grip slightly wider than shoulder-width.
- Hold the barbell at shoulder height with elbows just in front of the bar.
- Engage your core and press the bar straight overhead until your arms are fully extended.
- Pause at the top, then slowly lower the bar back to shoulder height.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet shoulder-width apart and brace your abs.
- Hold the bar at shoulder height with elbows slightly forward.
- Press the bar straight up, moving your head back slightly to clear it.
- Lock your arms out overhead with your biceps near your ears.
Breathing: Inhale deeply and brace your core before you press the bar upward, then exhale steadily as you push past the sticking point and lower the weight.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on the spine instead of isolating the shoulders.
- Using momentum from the legs, which turns the strict press into a push press and reduces shoulder activation.
- Pressing the bar forward around the face rather than straight up, which reduces mechanical efficiency and control.
Muscles worked
Primary: delts. Secondary: traps, triceps, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60–90 seconds
Lose weight
3 sets × 10–12 reps, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder or lower back pain, ease off and choose a gentler pressing variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I touch my collarbone at the bottom of the movement?
Lower the bar comfortably to about upper chest or chin level, depending on your shoulder mobility, without dropping your elbows too low.
Why do I feel this in my lower back?
Arching usually happens when you lift too heavy or lack core tension. Squeeze your glutes and brace your abs to keep your torso stable.
Can I do this exercise sitting down instead?
Sitting removes leg drive and reduces core involvement, but it is a valid way to focus purely on shoulder strength if standing is uncomfortable.