How to Do a Military Press

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How to Do a Military Press

A military press is a great exercise for building upper body strength and is a key component of most strength training programs. Doing a military press correctly can help you build muscle, increase your strength, and boost your overall fitness levels. This step-by-step guide contains everything you need to know about how to do a military press. Read on to find out how you can perform this important exercise correctly for maximum gains.

Step 1: Prepare for the Exercise

Before you start the exercise, it’s important to make sure that you are in the correct position. To do this, start by standing with your feet slightly wider than shoulder-width apart and your toes pointing forward. Keep your back straight and bend your knees slightly. Your arms should be extended straight out in front of you, palms facing down.

Once you have found the correct position, hold on to a pair of dumbbells and make sure that you have a good grip on them. Hold the dumbbells with an overhand grip, meaning that your palms should be facing downwards as you hold them out in front of your body.

Step 2: Get into Position

Once you have the dumbbells in your hands and you are in the correct position, the next step is to get into the correct starting position for the exercise. To do this, raise the dumbbells up to shoulder-height, keeping your elbows close to your body. At the same time, make sure that you keep your abdominals engaged as you do this.

Step 3: Do the Military Press

Once you are in the correct starting position, the next step is to actually perform the military press. To do this, exhale as you press the dumbbells up above your head, extending your arms above your body. Make sure that you keep your elbows close to your body and your wrists straight as you do this. At the top of the press, your arms should be almost straight, though not quite fully extended.

Once you are at the top of the press, hold the position for a moment and then gradually lower the dumbbells back down to shoulder-height. As you do this, make sure that you use control and keep your elbows close to your body. Do not drop the weights or swing them as you lower them back down.

Step 4: Repeat

Once you have completed one rep of the exercise, the next step is to repeat the process. This time, you should use a slightly lighter weight than the weight you used for your first rep. As always, focus on using control and keeping your abdominal muscles engaged as you lower and raise the dumbbells.

Continue repeating the exercise until you have completed the desired number of reps. Make sure to take breaks between sets if you need to and always use good form when performing the exercise.

Step 5: Cool Down and Stretch

Once you have completed your set of military presses, it is important to cool down and stretch your muscles. To do this, start by conducting some gentle stretches that target the muscles that you have just worked. Aim to hold each stretch for 15-30 seconds before releasing.

Then, take some time to cool down by walking for a few minutes. This will help bring your heart rate and breathing back to normal. Finally, make sure to refuel with some healthy post-workout snacks and plenty of water.


Although the military press is a relatively simple exercise to perform, it’s important to make sure that you do it correctly in order to get the most out of it. By following these steps, you will be able to perform the exercise safely and effectively, helping you to increase your strength and build muscle.

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