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Barbell Standing Military Press (without rack)

Barbell Standing Military Press (without rack)

The Barbell Standing Military Press (without rack) is a classic compound exercise that primarily targets your deltoids, or shoulder muscles. This exercise also engages your triceps, upper back, and core muscles, making it an excellent choice for building overall upper body strength and stability. To perform the Barbell Standing Military Press (without rack), you'll need a barbell and a good amount of upper body strength. Start by gripping the barbell with a slightly wider than shoulder-width overhand grip. Lift the bar from the floor to shoulder height using a clean grip. Once in position, stand with your feet shoulder-width apart and your core engaged for stability. From here, fully extend your arms overhead, pressing the barbell straight up towards the ceiling. Be sure to keep your elbows slightly in front of the bar to target the shoulders effectively. Lower the barbell back to the starting position with control, and repeat for the desired number of repetitions. It's important to note that starting with lighter weights and focusing on maintaining proper form is crucial when performing the Barbell Standing Military Press (without rack). This exercise can put significant stress on your shoulders and back, so it's essential to warm up properly and use proper technique throughout. Incorporating the Barbell Standing Military Press (without rack) into your workout routine can help improve your shoulder strength and overall upper body power. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the movement. Always listen to your body and make adjustments accordingly to ensure a safe and effective workout.


  • Set up the barbell at a height that allows you to grasp it with your hands slightly wider than shoulder-width apart.
  • Stand with your feet shoulder-width apart and lift the barbell up to your collarbone, bringing it to rest across your upper chest.
  • With your core engaged and back straight, press the barbell overhead by extending your arms.
  • Pause briefly at the top and then slowly lower the barbell back to the starting position.
  • Repeat the movement for the recommended number of repetitions.
  • Remember to maintain proper form throughout the exercise, keeping your elbows slightly in front of the bar to engage your shoulders.

Tips & Tricks

  • Make sure to warm up before starting the exercise to prepare your muscles and joints for the work ahead.
  • Focus on maintaining proper form throughout the movement, keeping your core engaged and back straight.
  • Use a grip width that is comfortable for you, typically around shoulder-width apart.
  • Exhale as you push the barbell overhead and inhale as you lower it back down.
  • Increase the weight gradually over time to steadily progress and challenge your muscles.
  • Incorporate variations in your training, such as using dumbbells instead of a barbell, to target different muscle groups and prevent plateau.
  • Include other exercises that target the muscles involved in the standing military press, such as lateral raises and seated dumbbell shoulder presses.
  • Allow sufficient rest and recovery between workouts to allow your muscles to repair and grow stronger.
  • Stay hydrated before, during, and after your workout to maintain optimal performance and prevent muscle cramps.
  • Pay attention to your nutrition, consuming a balanced diet that includes adequate protein to support muscle growth and repair.

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