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All exercises

Barbell standing wide military press

Intermediate

Barbell standing wide military press is a compound barbell exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
  2. 2Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
  3. 3Press the barbell overhead, extending your arms fully.
  4. 4Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

What to do instead

  • Dumbbell standing overhead pressDumbbell
  • Kettlebell two arm military pressKettlebell
  • Kettlebell seated two arm military pressKettlebell
  • Dumbbell one arm shoulder pressDumbbell
  • Barbell standing close grip military pressBarbell

Easier variations

  • Smith shoulder pressSmith machine
  • Band shoulder pressResistance band
  • Smith seated shoulder pressSmith machine
  • Lever one arm shoulder pressMachine

Harder variations

  • Barbell seated behind head military pressBarbell
  • Smith standing behind head military pressSmith machine
Logged today · 3 min restBarbell standing wide military press

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band