Fysiqal

Vertical Push · Intermediate

Strict Overhead Press (Military Press)

Compound vertical push exercise using barbell.
Strict Overhead Press (Military Press) demonstration (no audio).
Movement pattern
Vertical Push
Difficulty
Intermediate
Equipment
Barbell
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Strict Overhead Press (Military Press)

Cues reviewed by Kwabena Osei on

Setup

Stand with the bar racked at your collarbone, grip just outside shoulder-width. Choose your grip deliberately: a neutral-ish/semi-pronated grip is more functional for the anterior deltoid; a fully pronated (overhand) grip is the classic barbell version.

  1. Press the bar straight overhead, moving your head back slightly to let the bar pass, then pushing your head through at the top so the bar finishes directly over your shoulders.

  2. Don't let the upper-arm angle drop much past 90 degrees relative to your torso if you pause or reset at the bottom -- going lower than that raises real shoulder subluxation risk.

  3. Lock out fully at the top without hyperextending your lower back to help finish the rep.

Common mistakes

  • Arching the lower back to press the bar up instead of pressing in a straight vertical line with a braced core -- a weightlifting belt can help here on heavier sets.

  • Flaring the elbows out wide and letting the upper arm drop well below a 90-degree angle at the bottom, adding real shoulder strain.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action

    Anterior deltoid (prime mover, high emphasis); Medial deltoid (synergist, moderate emphasis); Pectoralis major (synergist, low emphasis); Supraspinatus (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis)

  • Scapula elevationsecondary action

    Trapezius (synergist, moderate emphasis); Serratus anterior (synergist, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

  • Scapula upward rotationsecondary action

    Serratus anterior (prime mover, moderate emphasis); Trapezius (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.