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Shoulders Exercise · Barbell

Barbell Standing Wide Military Press exercise animation

Barbell Standing Wide Military Press

Category
Shoulders
Equipment
Barbell
Target
Delts

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.

How to Do the Barbell Standing Wide Military Press

  1. Stand with your feet shoulder-width apart, gripping the barbell overhand with your hands slightly wider than shoulder-width.
  2. Raise the barbell to shoulder height, keeping your elbows positioned slightly in front of the bar.
  3. Press the barbell overhead, extending your arms fully.
  4. Lower the barbell back to shoulder height and repeat for your desired number of repetitions.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Barbell Standing Wide Military Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

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Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell Standing Wide Military Press work?
The Barbell Standing Wide Military Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Barbell Standing Wide Military Press?
The Barbell Standing Wide Military Press is done with a barbell.
What's a good alternative to the Barbell Standing Wide Military Press?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.