Military Press
The standing military press is one of the best gym exercises for building total shoulder strength, and it adapts easily to a home-gym setup with dumbbells or bands.
Equipment
Bodyweight / light load
Difficulty
beginner
Sets & reps
3-4 sets · 8-12 reps
Muscles worked
Shoulders, Triceps, Upper chest, Core
A standing overhead press performed with just bodyweight-friendly loading options or light equipment, building shoulder pressing strength.
How to do it
- Stand tall with feet shoulder-width apart, core braced.
- Hold your chosen load (dumbbells, a barbell, or resistance) at shoulder height.
- Press straight overhead to full arm extension without leaning back.
- Lower back down to shoulder height under control.
- Keep your glutes and core tight throughout to avoid arching your lower back.
Coaching tips
- Squeeze your glutes to prevent your lower back from over-arching as you press.
- Press in a straight line, moving your head back slightly to let the load pass close to your face.
- This pattern can be trained at home with dumbbells or resistance bands if a barbell isn't available.
Common mistakes
- Leaning back excessively to press the weight up, straining the lower back.
- Pressing the weight forward instead of straight overhead.
Frequently asked questions
Can I do a military press without a barbell?
Yes — dumbbells or a heavy resistance band both work well and are easier to set up at home.
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