Standing Shoulder Press


Standing Shoulder Press

This Shoulder Exercise is the True Military Press and is done from a Standing Position to Work your Back Stabilizer Muscles as well as your Shoulder Muscles

Welcome to our Standing Shoulder Press Exercise Instruction Guide!

On this page you’ll learn how to do the true Military Press using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Shoulder Exercises so you can immediately add to your next Shoulder Workout Routine and other Weight Training Programs.

Have you seen our Best Shoulder Exercises page yet? See if the Standing Shoulder Press made the list!

Exercise Summary

Exercise Name: Standing Shoulder Press (Military Press)
Main Muscle: Deltoid
Secondary Muscle(s): Trapezius, Chest, Triceps, Back (Stabilizer)
Exercise Type: Compound, Push
Equipment Required: Barbell

Exercise Description and Instruction:

This exercise is the true Military Press, which got its name because the military used to use the lift as the true test of one’s strength. It is important for functional strength and calls on your back stabilizer muscles, which are not used in shoulder press variations with a back support.

In gyms, the Military Press, shoulder press, and overhead press have become interchangeable, so that’s how we use them. See all of our variations listed below, which can also be performed from a standing position.

  • Arnold Press
  • Cuban Press
  • Seated Barbell Military Press
  • Dumbbell Shoulder Press
  • Machine Shoulder Press


  1. This shoulder exercise is not recommended for those with shoulder or back problems.
  2. Complete the exercise in a slow and controlled manner. Use a very light amount of weight until you are comfortable with the lift.
  3. Do not lock your elbows at the top of the lift.
  4. Focus on keeping your back straight and squeezing your traps as you extend your arms.

Now that you’ve seen the Standing Shoulder Press, which primarily targets your shoulder muscles, check out all of our different Shoulder Exercises.

There are a few basic movements that comprise most Shoulder Exercises. The Standing Shoulder Press is the original variation of one of these movements, the Military Press. View the pages below for links to all our variations of the other popular shoulder exercise movements.

  • Upright Row
  • Lateral Raises
  • Military Press
    • Dumbbell Shoulder Press (Most Popular)
  • Front Raise
  • Best Shoulder Exercises
  • Shoulder Workout Routine List
  • Weight Training Exercises Main Page
  • Barbell Exercises
  • Compound Exercises
  • Muscle Building Workouts and Strength Training Exercises
  • Fat Loss Workouts and Fat Burning Exercises

  • You’ve seen the Shoulder Exercises. Check out our Workout Routines!
    Start at our Home Page.

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