Military Press
Muscles worked: Front Delt, Middle Delt, Triceps
How to do it
- 1
Stand with your feet shoulder-width apart and grip the barbell with both hands.
- 2
Lift the barbell to shoulder height, elbows bent and palms facing forward.
- 3
Press the barbell overhead until your arms are fully extended.
- 4
Lower the barbell back down to shoulder height with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Military Press FAQ
What muscles does the Military Press work?
The Military Press primarily works the Front Delt, with the Middle Delt, Triceps assisting.
What are the best sets and reps for the Military Press?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Military Press?
There is no single number: a good Military Press depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Military Press in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
150k+ ratings · Free on iOS & Android
