Barbell Overhead Press / Military Press
Auto DetectedStanding barbell press that targets the shoulders and triceps to build upper body strength; emphasizes strict vertical pushing mechanics without leg drive.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Abs, Obliques, Lower Back
Accessory Muscles
Glutes, Quads
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head, Long Head
Traps
6/10Upper Traps
Chest
4/10Upper Chest
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Glutes
2/10Glute Max
Quads
2/10Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Set barbell at upper chest height in a rack. Grip slightly wider than shoulders, unrack, and stand with feet hip-width apart.
- Inhale deeply and brace your core and glutes.
- Press the bar vertically, tilting your head back to clear the face.
- Drive the bar overhead to full elbow extension.
- Push your head forward as the bar passes your forehead.
- Lock out with the bar aligned directly over your midfoot.
- Lower the bar under control to the starting position.
Coaching Tips
Form Cues
- Ribs down
- Squeeze glutes
- Head through
- Biceps to ears
- Punch the ceiling
Breathing
Inhale at the bottom to brace; exhale forcefully near the top of the press.
Tempo
2-1-1
Range of Motion
From upper chest/clavicle to full elbow extension overhead.
Safety
Safety Notes
- Maintain a neutral spine to protect the lower back
- Avoid if experiencing acute shoulder impingement
- Ensure adequate overhead mobility before loading heavy
Spotting
Not recommended; use rack safeties or step away if the lift fails.
Common Mistakes
- Arching lower back
- Using leg drive
- Flaring elbows excessively
- Pressing bar forward
- Wrist hyperextension
When to Avoid
- Shoulder impingement
- Lower back issues
- Poor shoulder mobility
Flexibility Needed
- Full shoulder flexion to 180 degrees
- Adequate thoracic extension
Build Up First
- Master basic overhead pressing form
- Core bracing competency
- Stable stance control
Also known as
Strict Overhead Press, Standing Barbell Press, OHP, Military Press, Strict Press
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