Standing Military Press with Weight

Free Weights


The military press targets the muscles of your shoulders and arms, especially the deltoids and triceps. Strengthening these muscles leads to improved ability to perform overhead activities.

Set up

Grab a free weight for each hand. Get into a standing position with your feet hip width apart and your knees slightly bent.

Bring your arms up so that your elbows and shoulders form 90 degree angles.


Slowly press your hands up toward the ceiling, straightening your elbows. Then lower your arms back down to the starting position.


  • Keep your lower abdominal muscles engaged so that you do not arch your low back excessively during this exercise.
  • You should not have any shoulder pain with this exercise. Stop if you experience shoulder pain.
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