Military Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Stand with feet shoulder-width apart, squeeze your glutes, and rest the barbell on your front shoulders with a shoulder-width grip.
• Keep your elbows slightly in front of the bar and your wrists stacked directly over your forearms.
• Press the bar straight up, pulling your face back slightly to clear the path, keeping your core braced.
• Lock the elbows out overhead and push your head forward through the window formed by your arms.

Common mistakes

• Arching the lower back excessively to help push the weight up.
• Bending the knees to push the weight overhead, turning the lift into a push press.
• Flaring the elbows outward, which places unnecessary stress on the shoulder joints.

Frequently asked questions

What is the difference between a military press and a standard overhead press?

The military press is performed with the feet close together, heels touching, which reduces the base of support and demands more core stability than a standard shoulder-width stance.

Should I lock out my elbows at the top of the movement?

Yes, you should fully lock out your elbows at the top while actively pushing the shoulders up to ensure a stable, completed repetition.

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