Standing military press

The starting position for all variations of the Military Press while standing remains the same. You stand in a hip-width stance or choose an alternative lunge, depending on which stance feels more secure. Then, you grab the barbell, ensuring that your hands are positioned above the elbows. A stand or the Smith machine can provide support for the careful execution of the movement.

Movement execution

A stand facilitates the precise execution of the standing Military Press by allowing you to place the barbell at chest height. This allows you to fully concentrate on the movement. You grip the barbell with both hands and press it vertically upward, leaning your body slightly backward. The movement should be as close to your face as possible. Press the bar completely upward until your arms are almost straight, exhaling in the process. Then, inhale and return to the starting position.

Also suitable for this fitness exercise is the Smith machine. You grip the barbell again above your chest. With the Smith machine's guide, you can focus exclusively on the correct execution. Exhale as you press the barbell upward until your arms are almost straight, maintaining a slight bend in the elbows to protect the joints. Then, lower the barbell just above your chest while inhaling.

In the classic variant, the hands are precisely above the elbows. However, you can opt for a slightly wider grip while keeping the execution of the movement unchanged. This way, you press the barbell upward again during exhalation and lower it during inhalation.

Stressed muscles and common mistakes

For further insights into the engaged muscle groups and frequently made errors when pressing the barbell overhead while standing, refer to the page Military Press / Overhead Press.

Alternative variants to standing military press

To add variety to your training, you can also incorporate similar exercises or different variations of overhead pressing while standing.