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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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