Exercise: Military Press
Military Press Exercise
  Anterior deltoid
  Medial deltoid
  Pectoralis major
  Serratus anterior


  1. The military press is one of the best old school shoulder building exercises and forms the cornerstone of many good shoulder workouts. Set up for the military press by loading the weight you want to use on a barbell.
  2. Stand facing the barbell with your feet at around shoulder width apart.
  3. Grasp the barbell using a overhand grip (palms facing the floor) with your hands at around shoulder width apart.
  4. Keeping your back straight, pick up the bar off the floor and raise it to your shoulders, and then above your head. This is the starting position for the exercise.
  5. Keeping your back straight and upright (don't lean back), slowly lower the bar down until it almost touches your upper chest.
  6. Pause, and then slowly raise the barbell back up without locking the elbows out at the top of the movement.
  7. Repeat for desired reps.

​Military Press Tips:

  1. It's important that you keep your body straight throughout the set. Don't lean back as this could lead to injury when using heavy weights.
  2. Keep the rep timing slow. Don't use momentum to move the weight up!
  3. Use a full range of motion by lowering the bar as far as possible, and raising all the way up without locking your elbows out at the top of the movement.
  4. Don't "rest" with the weight on your chest during the set!