Barbell Military Press
| English Name | Standing Barbell Overhead Press |
|---|---|
| Difficulty | Advanced |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Endurance Hypertrophy Strength training |
| Required equipment | Barbell Weight Plate |
💠 Exercise guide
✅ The Barbell Military Press is a fundamental and highly important exercise for building shoulder strength and size, as well as triceps and core stability. It’s one of the main vertical pressing patterns, directly influencing trunk control, rib and pelvic positioning, and scapulo-humeral coordination. In strength, hypertrophy, and functional programs, it holds a key role—and when performed correctly, it’s one of the best exercises for developing a strong shoulder girdle.
💠 Execution Guide
Setup
✅ Foot Base: Feet hip-width apart (or slightly narrower), weight distributed across the entire foot, with the big toe and heel actively engaged — forming a tripod foot.
✅ Hips & Torso: Squeeze the glutes, brace the core, keep the ribs down, and maintain a neutral spine.
✅ Grip on the Barbell: Hands slightly wider than shoulder-width; forearms close to vertical; wrists as neutral as possible (avoid excessive bending).
✅ Starting Position (Rack): Barbell rests on the upper chest/clavicle area; elbows slightly in front of the bar (not flared too far to the sides).
✅ Scapula Control: Shoulder blades remain stable and controlled (not shrugged up); neck long and tall.
✅ Initial Breathing: Take a deep diaphragmatic/lateral breath before pressing and brace the torso firmly.
Execution
✅ Press Start: Drive the barbell straight upward while slightly tucking your chin back so the bar clears the front of your face.
✅ Bar Path: Keep the bar close to the midline of your body (close to the face/overhead), not too far forward.
✅ Overhead Lockout: Once the bar passes your forehead, bring your head slightly forward so the bar sits directly above your body’s centerline.
✅ Final Position: Elbows fully extended (without painful locking), shoulders stable, abs and glutes tight, ribs not flaring out.
✅ Lowering Phase: Lower the bar under full control, passing close to your face, and let it softly touch the clavicle/upper chest.
✅ Tempo: Controlled—typically 1–2 seconds up / 2–3 seconds down (for hypertrophy goals).
✅ Next Rep: Re-brace before the next repetition and maintain consistent bar path quality.
Coaching Cues
✔️ “Glutes tight, ribs down”: Squeeze the glutes and keep the ribs down → prevents lower-back arching.
✔️ “Bar close”: Keep the bar moving close to your face and along the midline.
✔️ “Chin back, then head through”: Pull the chin back first, then move the head forward once the bar passes overhead.
✔️ Forearms vertical: Stay directly under the bar for optimal force transfer.
✔️ Neutral wrists: Avoid excessive wrist bending; distribute pressure evenly across the palm and base of the thumb.
✔️ No shrugging: Don’t lift the shoulders unnecessarily—keep the scapulae stable and controlled.
✔️ True brace: Tighten the core like a shock absorber; coordinate breathing with bracing technique.
✔️ No swinging: A strict press means no help from the knees or hips
Benefits of the exercise
1️⃣ Increase vertical pressing strength and carryover to strength/performance sports
2️⃣ Build and strengthen the anterior and middle deltoids
3️⃣ Enhance triceps strength as elbow extensors
4️⃣ Improve core stability (anti-rib flare / anti-lumbar extension)
5️⃣ Develop better scapulo-humeral coordination and shoulder girdle control
6️⃣ Increase overhead load capacity and control
7️⃣ Improve postural alignment and standing trunk stability
8️⃣ Strengthen grip and wrist stability with the barbell
9️⃣ Allow higher progressive overload potential compared to dumbbells
🔟 Highly effective in strength, hypertrophy, and functional programs with multiple variations
Common Mistakes
❌ Arching the lower back and flaring the ribs to “cheat” the press
❌ Letting the bar drift too far forward (causes shoulder stress and loss of power)
❌ Flaring the elbows out and letting the forearms fall out from under the bar
❌ Overextending the wrists and shifting pressure onto the wrist joints
❌ Poor bar path around the face (zigzag motion / hitting nose or chin)
❌ Shrugging the shoulders at the top (creates neck/trap tension)
❌ Incomplete range of motion (stopping halfway or not reaching full overhead)
❌ Dropping the bar too fast or bouncing it off the clavicle
❌ Painful elbow lockout or instability at the top
❌ Losing core brace and “leaking power” through the torso
Breathing Pattern
🌬️ Inhale before each rep → ✅ Exhale near the end of the press or at the top.
🔸 Heavy Sets (Strength Focus):
💨 Take a deep diaphragmatic/lateral breath + brace → press → exhale slowly at the top or after passing the sticking point.
🔸 Valsalva Maneuver:
For heavy, low-rep sets, it can be beneficial — provided blood pressure is controlled and there are no medical contraindications.
ROM Guidelines
🔵 Recommended range: From the rack position on the upper chest/clavicle → press overhead until the barbell aligns with the body’s midline.
🔵 Minimum acceptable range: Lower the bar to about chin/face level and press fully overhead (though starting from the clavicle is preferred).
🔵 Dangerous / improper range: Starting too low with uncontrolled shoulder stretch, or bouncing/throwing the bar off the clavicle.
Precautions & Contraindications
⚠️ Shoulder pain/impingement: Adjust range of motion and elbow–scapular angle; in some cases, dumbbell or landmine versions are safer.
⚠️ Low back pain/lumbar spasms: If bracing is weak or excessive arching occurs, reduce the load or switch to a seated version with back support or landmine press.
⚠️ Wrist/elbow issues: Use wrist wraps, adjust grip width, or switch to dumbbells.
⚠️ Limited thoracic/shoulder mobility: Ensure proper thoracic mobility and scapular control before performing the movement.
⚠️ High blood pressure / Valsalva contraindication: Maintain steady breathing and avoid prolonged breath-holding.
Variations & Alternatives
🔹 Easier version (Beginners):
Seated Dumbbell Shoulder Press
Landmine Press (less stress on shoulders and lower back)
Barbell Press with a shorter, controlled range and lighter load
🔹 More advanced version:
Heavy Strict Press with tempo
Pause Overhead Press (pause at the bottom or top)
Z Press (performed seated on the floor, requires high core stability)
🔹 With limited equipment:
Standing Dumbbell Press
Resistance Band Press
🔹 Suitable alternatives for pain or limitations:
Landmine Press
Single-arm Dumbbell Press (better control of bar path)
Advanced Biomechanics
🧠 Force Path: The closer the barbell stays to the body’s midline and center of mass, the lower the torque on the lower back and the higher the efficiency.
🧠 Scapulo-humeral rhythm: Overhead pressing requires proper upward rotation and scapular control; poor control can place excess stress on the shoulder.
🧠 Sticking point: Usually occurs around forehead or head height, where leverage is least favorable.
🧠 Preventing lumbar extension: Strong bracing and glute contraction help eliminate “cheating with the lower back,” shifting tension to the shoulders and triceps.
Programming Tips
📌 Strength Goal:
3–6 sets × 1–5 reps
Rest 2–4 minutes
Tempo: Controlled, focus on bar path quality
📌 Hypertrophy Goal:
3–5 sets × 6–12 reps
Rest 60–120 seconds
Suggested tempo: 2–0–2 or 1–0–3
📌 Endurance / Fitness Goal:
2–4 sets × 12–20 reps (using light weight with perfect form)
📌 Placement in the Session:
Usually performed at the beginning of an upper-body workout (after warm-up), as it’s a multi-joint and technical movement.
📌 Progression:
Gradually increase weight or reps while maintaining a strong brace and correct bar path.
💠 Muscle Involvement
✅ The Barbell Military Press, through vertical pressing, primarily engages the anterior deltoid for shoulder flexion/abduction and the triceps brachii for elbow extension. Simultaneously, the scapular stabilizers (especially the trapezius and rotator cuff muscles) and core musculature (abdominals, spinal erectors, glutes) work isometrically to stabilize the torso and keep the bar path straight and safe.
Main muscles
Synergistic muscles
Stabilizers
Dynamic stabilizers
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
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