How To Do Standing Military Shoulder Presses

The Standing Military Press is a classic upper body hypertrophy exercise to build muscle and strength in the arms and shoulders.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): deltoids/shoulders, upper back/rhomboids, triceps, core

Equipment: a pair of dumbbells or kettlebells, or a resistance band

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Stand with core engaged, press band/dumbbells overhead without hyperextension of back

Before starting:

Be sure to use a weight that is not too heavy.

1. Stand with the core lightly engaged and your feet hip width apart.

2. Hold the weights over your arms with your elbows at a 90° angle. Ensure core is braced as you exhale and press the weights towards the ceiling.

3. The dumbbells don't need to touch overhead - for more tension, they should stay over the shoulders. Slowly lower them back to the start and repeat with consecutive reps.