Barbell Military Press
The Barbell Military Press primarily works the Anterior Deltoid, with secondary activation of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Levator Scapulae, Trapezius (Upper). It is a barbell compound exercise at intermediate difficulty.
The Barbell Military Press is a intermediate compound exercise performed with barbell, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, with secondary engagement of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A barbell compound push exercise targeting the Anterior Deltoid.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid |
| Secondary | Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) |
Muscles Worked
The Anterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle), and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Short Head), Levator Scapulae, Trapezius (Upper) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Grasp barbell from rack orcleanbarbell from floor with overhand grip, slightly wider than shoulder width.
- Position bar in front of neck.
Execution
- Press bar upward until arms are extended overhead.
- Lower to front of neck and repeat.
Comments
- Seeunrack and racktechnique.
- Feet may be positioned shoulder width apart or one foot in front of other with forward leg slightly bent (as shown).
- Upper chest assists (instead of side delts) since grip is slightly narrower and chest is high with low back arched back slightly.
- Also known as Overhead Press.
- Also seePush PressandPress Strength Standards.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid) and can be substituted based on your equipment or variation preferences.
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