As you do this, keep in mind that the military standing press is one of the best upper body exercises you can do to improve strength in your arms, shoulders, back, and chest while affecting other areas of the body (remember: the torso , Legs, buttocks and hips) to enable full body workout.

If you are new to this exercise, the first thing to know is: “The standing military press is a vertical press exercise performed with a barbell, and it is a great compound (or multi-joint) exercise for the strength of the Upper body and muscle development. “Says John Shackleton, CSCS. And if you master the right form, you will see great benefits in the strength and mobility of the upper body. But that’s not all.

Advantages of a standing military press

The standing military press is aimed specifically at and strengthens all muscles around the shoulder complex. “The deltoids are the main muscles that work when the bar is pushed overhead, and the middle deltoids are the main movers, while the anterior and posterior deltoids support and stabilize the shoulder joint throughout the movement,” says Shackleton.

The standing military press is not only a tough strength exercise for the upper body, but also a great movement for the lower body. “Since you are standing up straight and your feet are on the floor, this is a great full-body functional exercise,” adds Shackleton. “When you push the weight over your head, all of the muscles that surround your core, hips, knees, and ankles have to work together to provide stability.” And so you too get the benefits of getting stronger.

The right shape for the standing military press

Technique is key as it prevents injury and increases the effectiveness of movement. Find a barbell in a squat rack at shoulder level. Step up to the bar and let it drop onto your shoulders. Take a handle shoulder width apart and roll your elbows right under the bar so they are in line with your wrists.

Lift the bar out of the rack and place it on your shoulders, then take two steps back. Make sure your feet are directly below your hips. The knees should be fully extended (but not fully extended) with the quads active. The hips should be pushed forward so they are under your shoulders. Keep the glutes active by squeezing them together.

To avoid lower back stress, keep your rib cage down rather than flared, and keep your core firm and tight by pulling your belly button towards your spine.

How to make a standing military press

In this way, you can make the move in the correct form and with the greatest possible benefit.

1. Start with a deep breath through your nose and push the bar straight up as you exhale. “When it passes your forehead, push your head through your arms for leverage, and at the last point the bar should be right above your head with your biceps right by the sides of your ears,” says Shackleton.
2. Stabilize the bar above your head for 1-2 seconds.
3. Bring the bar back to the starting position slowly in a controlled manner, which takes 3-4 seconds, so that you train your muscles in both directions. “This protects the shoulder joint and lets the shoulder stabilizers do their job,” says Shackleton.
4. You can then repeat this process for as many sets and repetitions as you want according to your fitness program.

A professional tip? Make sure your hands are just outside your shoulders. “This is the optimal palm-width placement for shoulder health and performance because the shoulder joint is tightly packed,” says Shackleton.

Shackleton also says it’s important to make sure your elbows are under the bar before you start pushing. “You want the force to go straight into the bar, and when your elbows are flared out, there is unnecessary strain on your shoulders and you can’t push as much weight,” he explains.

Avoid standing military presses if you are having any of the following problems …

“The standing military press would be contraindicated for anyone with a pre-existing shoulder or spine injury, and if you lack shoulder mobility, make sure you have a fully functioning shoulder before pressing overhead,” says Shackleton.

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