Military press: how to do it.
The military press is the vertical push, full stop: barbell from collarbone to overhead, standing, no help from anything else. It builds full, strong shoulders, triceps, and a core that learns to stay locked in line. It's also an honesty test: no cheating with momentum here.
Starting position
- Bar at collarbone height, grip slightly wider than shoulders, elbows slightly in front of the bar.
- Feet hip-width apart, glutes and abs braced: your torso is a pillar, not a swing.
- Wrists straight: the bar rests on the palm, in line with the forearm.
Proper form
- Take a breath, brace your core and glutes, and push the bar straight up.
- To let the bar clear your face, tuck your head back slightly (don't arch your back): chin tucks in, bar travels close to the face.
- As soon as the bar clears your forehead, bring your head back "through the window" of your arms: shoulders, hips and bar realign.
- Lock out with arms extended, bar over your ears, not in front of your forehead: at the top the shoulders shrug slightly upward.
- Lower under control back to the collarbone, elbows returning under and slightly forward.
- Reset core and glutes and go again: every rep starts from a solid pillar.
When to inhale, when to exhale
Inhale and hold before every push: abdominal pressure protects your lower back. Exhale at the top or during the controlled descent.
Mistakes to avoid
When the weight is too heavy, the torso leans back and the military press turns into a standing incline bench, with the lower back acting as the hinge. Keep glutes and abs braced for the whole set: if that's not enough, drop the load.
Pushing the bar "forward and up" out of fear of hitting your chin lengthens the lever and kills the push. Move your head, not the bar: the efficient path is nearly vertical.
With arms extended the bar should sit over your ears, balanced on your skeleton. If it stays in front of your forehead, the shoulders work under constant tension and the load becomes unstable.
A knee bounce turns the military press into a push press: fine as its own exercise, but different. If you want to train pure pressing strength, keep the knees locked.
DAWT tip. The military press progresses in small steps: add 1-2 kg at a time, not 5. Grab fractional plates (or use intermediate dumbbells) and stick to slow progression: this is the lift where patience pays off the most.
Variations and alternatives
Quick answers
Military press standing or seated?
Standing also trains your core and stability, seated isolates the shoulders more and lets you add a few extra kg. If you have to pick one, learn the standing version first: it's the complete pattern.
Why isn't my military press going up?
It's the lift with the smallest progression margins: shoulders are small muscles compared to chest and legs. Stick to 1-2 kg jumps, use variants like the push press, and be patient: slow progress is normal here.
Is the military press enough for shoulders?
It covers the front delt very well and partly hits the side delt, but for complete shoulder development you also need lateral raises and rear delt work, like face pulls or bent-over raises.
Related exercises
How much should you load on this exercise?
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