Exercise 101: Military Press Using Free Weights

Starting Position

• Sit down on a vertical shoulder press bench.
• Lean your back against the bench, keeping your feet on the floor with your buttocks, back, shoulders, and head on the bench during the entire exercise (this position is known as five-point contact).
• Grasp the bar with an overhand grip, with hands slightly more than shoulder-width apart.
• Push the bar upward until your elbows are fully extended and the bar is over your head.
• Use a spotter if necessary and have the spotter help lift the bar.

Downward Movement

• Slowly lower the bar towards your head and extend your neck forward so that the bar can pass behind your head.
• Inhale while lowering the weight toward your shoulders.
• Keep your wrists directly above your elbows.
• Maintain five-point contact during the movement.

Upward Movement

• Push the bar upward until your elbows are fully extended and the bar is over your head.
• Exhale while pushing the weight upward.
• Maintain five-point contact.
• Use the spotter for assistance, if necessary.

Trainer Tip

As you press the bar overhead, remember to move your head forward to ensure proper positioning of the arms upon completion of the motion. The goal is to have your arms in line with your ears once your arms are fully extended.

Repetitions, Sets, and Weight

The number of repetitions (reps) and sets you should do depends on your strength and skill level.

Beginner– 1 set of 12-20 reps 

Intermediate– 2-3 sets of 8-15 reps

Advanced– 3-5 sets of 5-12 reps

Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. Once you are able to perform more reps and sets than is outlined in your skill category, try to increase the weight you lift by 5-10%. Depending on your strength-training goals, you may wish to maintain certain weight and reps rather than increase them to build more strength or muscle.