Barbell Military Press Exercise: Build Strong Shoulders

Barbell Military Press Exercise
Barbell Military Press Exercise
Image Credit: intosport (see video below)

Welcome to the Barbell Military Press, where you can finally achieve that coveted “V-shape” without ever stepping foot in a military boot camp. We’ll be your drill sergeants, minus the yelling and push-ups (unless you’re into that kind of thing).

This article will explore the benefits of the Barbell Military Press, the body parts it impacts, the equipment needed, how to perform it correctly, common mistakes to avoid, and why you should include it in your workout routine. Let’s dive in and have some fun with it too!

Benefits of the Barbell Military Press Exercise

The Barbell Military Press is a great way to build upper body strength. By targeting your shoulders, triceps, and upper back muscles, it can help you improve your posture and reduce the risk of injury. Additionally, this exercise can increase your overall athletic performance by improving your balance, stability, and mobility.

What Body Parts are Impacted by the Barbell Military Press Exercise?

The Barbell Military Press primarily targets your shoulders, triceps, and upper back muscles. By engaging all of these muscles at once, the Barbell Military Press can provide a full-body workout that can help improve your overall fitness level.

Equipment You Need to do the Barbell Military Press Exercise

To perform this exercise, you will need a barbell and a rack or stand to hold it. You’ll also want to wear comfortable workout clothes and proper footwear. Make sure you have a spotter to assist you, especially if you’re new to this exercise.

Steps for Doing the Barbell Military Press Exercise

Step 1: Stand with your feet shoulder-width apart, with the barbell resting on your upper chest and front shoulders. Your palms should be facing forward, and your elbows should be tucked in close to your sides.

Step 2: Push the barbell overhead, extending your arms fully. Keep your core engaged and your back straight throughout the movement.

Step 3: Pause briefly at the top of the movement, then lower the barbell back to the starting position.

Step 4: Repeat for 8 – 12 repetitions or until you feel the burn.

Watch the video below to see how to properly perform the Barbell Military Press exercise:

Mistakes to Avoid

To get the most out of this exercise, it’s important to avoid common mistakes that can lead to injury and reduce the effectiveness of the exercise. Here are some mistakes to avoid:

Lifting too much weight: Start with a lighter weight and work your way up to heavier weights as you gain strength and experience.

Arching your back: Keep your back straight and your core engaged throughout the movement to avoid straining your lower back.

Not using proper form: Make sure you’re using proper form throughout the exercise to ensure that you’re targeting the right muscles and avoiding injury.


The Barbell Military Press Exercise is an excellent way to build upper body strength and improve your overall fitness level. So, grab a barbell and start pressing your way to a stronger, healthier you! And, if you want to mix things up, try incorporating the Alternating Dumbbell Plank Row Exercise into your workout routine for even more upper body gains.