Military Presses


  • This movement should be performed in a seated position, preferably with back support. Grasp a barbell and raise it to your upper chest. Use an underhand grip, supporting the bar from underneath. Your grip should be shoulder width.
  • Press the barbell straight up, stopping right before your elbows would lock out.
  • Hold for 1-2 seconds, then release back to the starting position on the upper part of your chest.


  • Try to keep your elbows slightly forward in this movement.
Primary muscles Anterior delts
Secondary muscles Triceps