Shoulders Exercise · Barbell
Barbell Standing Wide Military Press
The standing wide military press spreads the grip beyond shoulder width, which shortens the pressing range and can allow more weight to be moved compared to a standard-width press, though it also reduces triceps involvement. It's a useful variation for overloading the delts specifically. Keep the wrists stacked over the elbows, since a wide grip changes the bar path enough to strain the wrists if they're not aligned.
Go to the movement stepsAlso known as: Bb Standing Wide Military Press
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Barbell Standing Wide Military Press
- Stand with your feet shoulder-width apart, gripping the barbell overhand with your hands slightly wider than shoulder-width.
- Raise the barbell to shoulder height, keeping your elbows positioned slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for your desired number of repetitions.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.
Common Mistakes to Avoid
- Excessive back arching: Engage your core to maintain a stable torso position while pressing.
- Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
- Insufficient core bracing: Stabilize your trunk before initiating the upward push.
How to Breathe During This Exercise
Keep breathing; for presses, breathe out as you press and in as you return.
Add the Barbell Standing Wide Military Press to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Barbell Standing Wide Military Press mainly targets your Delts, with your Triceps helping support the movement, along with your Upper Back.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
Equipment Alternatives
Don't have barbell? These target the same delts with different equipment.
FAQ
- What muscles does the Barbell Standing Wide Military Press work?
- The Barbell Standing Wide Military Press mainly works your delts. It also helps strengthen your triceps and upper back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Barbell Standing Wide Military Press?
- You do the Barbell Standing Wide Military Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Barbell Standing Wide Military Press?
- One mistake to watch for is excessive back arching: Engage your core to maintain a stable torso position while pressing.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Barbell Standing Wide Military Press?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
- What's a good alternative to the Barbell Standing Wide Military Press?
- The Cable Alternate Shoulder Press trains your delts with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.