How to Perform a Military Press

Use the military press to target your shoulders and upper arms. The fundamental exercise is straightforward. Start by positioning the barbell on your collarbone, around shoulder height. Then, push the barbell overhead until your arms are almost fully extended. To complete a repetition, lower the barbell back down to your collarbone.

• Individuals with lower back issues should consider doing seated military presses.

Select a barbell that you can easily lift to shoulder height as your starting point. Avoid jumping straight into using the heaviest weight you can handle. Instead, pick a barbell (the long rod with weights on either end) that you can lift and set down comfortably. A weight between 30-50lbs should be a good starting range, depending on your personal strength level.

Position the barbell on a rack at approximately shoulder height. Most military presses are not performed starting from the floor but from a bar already elevated. Place the barbell on the rack with weights attached. Alternatively, you can have a training partner hand you the bar.

• Typically, squat racks are used to position the barbell at the right height.
• If you need to lift the barbell from the ground, make sure to bend your knees and keep your back straight while doing so.

Grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward and upward. Once you have your grip, lift the bar off the rack and take a step back. The bar should rest on your collarbone, and your chin should be slightly tilted upward to make space.

Place your feet shoulder-width apart. Slightly bend your knees so they aren’t locked. You want to be stable and balanced. Some people prefer to stagger their feet (one forward, one behind) for better stability during the press.

Exhale as you press the barbell directly overhead. Push the bar up until your arms are fully extended. The bar should be positioned slightly in front of your head. Hold the position briefly—this is your starting posture.

• Ensure your core is engaged throughout the movement.
• Activate your glutes as you press upwards to support your lower back.

Inhale as you bring the bar back down to your collarbone. Keep your feet planted and perform the movement slowly and consistently. Your spine should remain immobile and your back should stay straight. If you're having trouble maintaining a straight back, the weight might be too heavy for you.

• Your elbows should create a 90-degree angle.
• Maintaining a "flat back" is crucial to prevent injury. Do not push beyond your limits if you can't maintain proper form -- this will only lead to injury, not strength gains.

Push the bar back up to complete a repetition. As you exhale, gradually push the bar upward until your arms are fully extended. This counts as one rep. Take a brief 1-2 second pause at the top, then lower the bar back down and repeat for the desired number of repetitions.

• Aim to perform enough reps so that the final 2-3 reps are challenging, but still achievable. Try completing three even sets.

Consider trying the seated military press. It follows the same movement as the standing press, but is adjusted to reduce strain on your lower back. If you've had back issues in the past, this variation is ideal. You may need assistance from a friend to grip the bar and position it, or you can start with the bar resting in your lap and press it up on your own. When performing the seated military press:

• Slightly tilt the seat back (around 5-6 degrees) for added comfort.
• Avoid leaning backward when placing the bar back on the rack. This can place excessive stress on your back and arms.
• You don’t need a backrest on the seat to perform this; you can sit on a bench and still protect your back while doing the military press.
• Keep your feet flat on the ground and push through your heels as you press the bar upwards.

Try using dumbbells for enhanced shoulder isolation. Dumbbells, which are individual weights, present a new challenge and offer distinct benefits. Since they are not connected, you need to focus on keeping your wrists and hands stable throughout the movement. This helps engage smaller muscles in your arms and improves your overall form. You can use dumbbells while standing or sitting. However, this variation increases the risk of poor form and injury if you're not mindful of proper technique:

• Ensure your palms face the same direction throughout the entire movement.
• Both arms should lift and lower to the same height simultaneously.
• Perform slow and controlled movements to keep your arms moving straight up, not out to the sides or in an arc.

Turn your hands inward to target different parts of your shoulder muscles. By facing your palms toward each other, you engage slightly different shoulder muscles. This is typically done with dumbbells, but a Swiss Bar, designed for multiple grips, can also be used. The rest of the motion remains unchanged.

Try a kneeling press to enhance your form and core stability. Kneel on a bench with your feet hanging off the end, and perform a military press with dumbbells. The shortened stance requires better core balance, and maintaining proper form becomes critical. If you lose balance, it may indicate improper technique, such as arching your back or moving your arms incorrectly. Address these issues before continuing.

Incorporate various overhead presses to add diversity to your routine. While the military press is the most well-known overhead press, it's not the only variation available. Here are a couple of alternatives, each offering unique challenges:

• Javelin Press: Hold the barbell in the center, mimicking the posture of throwing a spear. Using only one arm, press the bar overhead while keeping it parallel to the ground. Tighten your core to prevent leaning or tilting.
• Bottoms-Up Press: Begin in the usual starting position (hands near your chest), but hold kettlebells with the weight positioned above your hands. Your palms should face forward. Press the kettlebells upward, maintaining control to prevent them from dropping or sliding. This variation places extra emphasis on your forearms and requires flawless form.

Use the thumb test to find the proper grip width. While the right grip generally depends on comfort, you can use this simple method if you're unsure or experiencing discomfort.

• Start by holding an empty barbell in the starting position across your chest.
• Point your thumbs inward toward your neck.
• Slide your hands until the tips of your thumbs touch the outer edges of your shoulders.

Stagger your feet for improved stability and comfort. If you're having trouble maintaining balance during the press, position one foot 6-8" in front and the other 6-8" behind, keeping them roughly shoulder-width apart. A solid, straight spine is far more important than keeping your feet aligned. Switch the position of your feet with each set.

• To prevent leaning forward, keep the front knee slightly bent.

Slow down the movement and pause at the top for an extra challenge. Moving at a slower, more controlled pace forces you to maintain balance, engaging both your arms and core to keep everything steady. A smoother motion coupled with a brief pause at the top will deepen the muscle burn, adding intensity to your workout.

Build up your shoulders with more targeted, isolated exercises. If the military press feels challenging, you might want to incorporate smaller, isolation exercises to strengthen your arms and shoulders. After 3-4 weeks, you'll likely be able to tackle the military press with improved strength. Some beneficial exercises include:

• Shoulder Flies
• Pull-ups
• Pike Presses
• Home shoulder workouts.
• Reader Poll: We surveyed 338 Mytour readers, and only 10% said the bench press is the best for arm strength. [Take Poll] If your primary goal is building arm strength, one of these alternatives might be a better fit for you!

• Start with lighter weights and increase the load once you're confident in your form. Adding weight is the marker that you've mastered the technique.
• Always lower the bar to chin level and press it back up. Skipping the full range of motion only cheats your progress.

• Avoid swinging your hips and ensure the bar remains under control. If you're swaying or unable to keep your hips stable, it's time to reduce the weight you're lifting.
• Always have a spotter present when you're starting out or handling heavy weights.

• A barbell and a set of 20 kg (45 lb) weight plates to load the bar.
• It's best to begin with a lighter, thinner barbell, rather than the heavier Olympic versions.