militærpress

Militärpress, also called the military press, is an overhead barbell pressing exercise used to develop shoulder and upper-body pressing strength. It is commonly performed standing, with the bar starting at shoulder level in the front rack position and pressed upward until the arms are fully extended, then lowered back to the starting position under control.

Technique and variations

The lifter stands with feet about hip-width apart, core braced, and a grip slightly wider than shoulders. The bar rests on the clavicles or anterior deltoids, wrists in a neutral position. The bar is pressed vertically overhead, with the elbows extending to lock out while maintaining an upright torso. The strict press (military press) emphasizes upper-body strength with little or no leg drive. The push press uses a brief bend and drive of the legs to help initiate the lift, while the push jerk involves a dip and drive followed by a dip-under to catch the bar overhead.

Muscles and benefits

Primary muscles worked include the anterior deltoids and triceps, with involvement from the upper chest, traps, and core for stability. Benefits include increased shoulder and upper-body pressing power, improved proprioception, and enhanced performance in other lifts that require an overhead lockout.

Variations and equipment

Variants include the standing strict press, standing push press, and standing push jerk. The exercise can be performed with a barbell, dumbbells, or resistance machines, and can be adapted for seated execution or different grip widths.

Safety and programming

Proper technique, a braced core, and a neutral spine are essential to minimize injury risk. Start with light loads to master form, progressively increase weight, and be mindful of shoulder impingement or lower back strain. In programming, the militärpress is often included in strength cycles (for example, 3–5 sets of 3–8 reps) with attention to adequate recovery between sessions.