Barbell Standing Military Press exercise animation (Männlich)

Barbell Standing Military Press

Zielmuskel
Deltoid Anterior
Synergistenmuskeln
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
Equipment
Barbell
Körperregion
Shoulders
Typ
Strength

The barbell standing military press is a vertical pressing exercise that primarily targets the front delts (anterior deltoid), with strong assistance from the side delts, upper chest (clavicular head), serratus anterior, and triceps. Performed standing with a strict, controlled motion, it builds overhead pressing strength and shoulder size while reinforcing a braced, stable trunk.

Barbell Standing Military Press: So führst du sie aus

  1. 1Set the bar in a rack at about upper-chest height so you can unrack it without coming up onto your toes.
  2. 2Grip the bar just outside shoulder-width with your forearms vertical, then unrack it and step back into a stance about hip-width apart.
  3. 3Rest the bar on the front of your shoulders, elbows slightly in front of the bar and pointing down.
  4. 4Brace your core, squeeze your glutes, and keep your ribs down so your trunk stays rigid.
  5. 5Press the bar straight up overhead, moving your head slightly back to clear a vertical bar path, then bring it forward once the bar passes your face.
  6. 6Lock out with the bar stacked over the middle of your foot and your shoulders shrugged slightly up into the weight.
  7. 7Lower the bar under control back to the front of your shoulders, keeping your forearms vertical.
  8. 8Complete your reps, then step forward and re-rack the bar with control.

Technik-Tipps

  • Keep your forearms vertical at the bottom so force drives straight up through the bar.
  • Drive your head 'through the window' at lockout, finishing with the bar over your mid-foot and biceps near your ears.
  • Stay tight from the ground up — brace your abs and squeeze your glutes to stop your lower back from arching.
  • Press at a tempo you can control and stop a rep before form breaks; use a rack with safeties or a spotter when going heavy.

Häufige Fehler

  • Leaning back into an excessive layback, which turns the press into an incline press and overloads the lower back.
  • Using leg drive on a strict press, which cheats the rep and removes tension from the shoulders that should be doing the work.
  • Letting the elbows flare out behind the bar, which breaks the vertical forearm and leaks pressing power.
  • Pressing the bar straight up the front without moving your head back, so the bar drifts forward and strains the shoulders.
  • Letting the ribs flare and the lower back overarch, which trades a braced trunk for a shaky, injury-prone position.

Häufig gestellte Fragen

What muscles does the barbell standing military press work?

It primarily works the front delts (anterior deltoid), with the side delts, upper chest (clavicular head), serratus anterior, and triceps assisting as synergists.

Military press vs overhead press — what's the difference?

They use the same vertical pressing motion. 'Military press' usually implies a strict, standing version with a narrow stance and no leg drive, while 'overhead press' is the broader term that can include a wider stance or slight knee bend.

How wide should my grip be?

Grip just outside shoulder-width so your forearms are vertical at the bottom. Too wide flares the elbows out and leaks power; too narrow crowds the press and crams your wrists.

Is the standing military press good for beginners?

Yes, with light weight and a focus on a braced trunk and vertical bar path. Start in a rack with the pins set, master a strict rep, and add load gradually.

How many sets and reps should I do?

For strength and size, 3–5 sets of 5–8 strict reps is a sensible default. Keep one or two reps in reserve so form holds and your lower back stays braced.

Ähnliche Übungen