Barbell Standing Wide Military Press
Learn how to do the Barbell Standing Wide Military Press with proper form and technique. This barbell exercise primarily targets your Delts, with secondary emphasis on Triceps, Upper Back.
How to Do the Barbell Standing Wide Military Press
Follow these steps to perform the Barbell Standing Wide Military Press with correct form:
- 1Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- 2Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- 3Press the barbell overhead, extending your arms fully.
- 4Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Barbell Standing Wide Military Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Barbell Standing Wide Military Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Barbell Standing Wide Military Press work?
The Barbell Standing Wide Military Press primarily targets your Delts. Secondary muscles worked include Triceps, Upper Back. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Barbell Standing Wide Military Press?
The Barbell Standing Wide Military Press requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Standing Wide Military Press with proper form?
Start by Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width. Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar. Press the barbell overhead, extending your arms fully. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Standing Wide Military Press?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Barbell Standing Wide Military Press?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Barbell Standing Wide Military Press best for?
The Barbell Standing Wide Military Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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