Military Press is an intermediate compound push using barbell. It loads Shoulders.
Why this lift
The Military Press is a intermediate compound push lift. It primarily loads Shoulders. Triceps, Chest, Abs, Traps help. You need barbell. Most programs place it near the start of a session, while you are fresh.
Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. Once the pattern feels automatic, most programs keep this as a weekly staple.
Muscles worked
- Primary: Shoulders
- Secondary: Triceps, Chest, Abs, Traps
Setup
- Set barbell. Shoulder blades packed, wrists stacked, feet planted.
How to do it
- Lower under control, then press. Keep Shoulders as the prime movers.
- Lock out without shrugging the shoulders into the ears.
Coaching cues
- Elbows under the load.
- Press yourself away from the weight.
Common mistakes
- Flaring and losing the lats. Tuck slightly and stay packed.
- Bouncing the bottom. Own the pause, then press.
How to program it
Treat the Military Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.
Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.
If the Military Press does not agree with you, Arnold Press trains Shoulders with a different setup.
Related lifts
- Arnold Press Shoulders
- Barbell Front Raise Shoulders
- Barbell Push Press Shoulders
- Barbell Upright Row Shoulders
- Barbell Z Press Shoulders
- Behind the Back Barbell Overhead Press Shoulders
FAQ
What muscles does the Military Press work?
The Military Press works Shoulders (primary), Triceps, Chest, Abs, Traps (secondary).
What equipment do I need for the Military Press?
You need barbell.
Is the Military Press suitable for beginners?
Not as a first-week lift. The Military Press is marked intermediate — learn a simpler variation from the related lifts below, then come back.
MyCoach programs the Military Press into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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