How to do a Barbell Wide Military Press
The Barbell Wide Military Press is an intermediate barbell exercise that works your shoulders, with help from your triceps and upper back.
How to do a Barbell Wide Military Press, step by step
- 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.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Shoulders |
|---|---|
| Secondary muscles | Triceps Upper Back |
| Equipment | Barbell |
| Difficulty | Intermediate |
Common mistakes
- Arching the back excessively
- Using momentum to lift the weight
- Not controlling the descent
- Grip too wide or too narrow
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Barbell Wide Military Press work?
The Barbell Wide Military Press mainly works your shoulders. It also works your triceps and upper back.
Is the Barbell Wide Military Press good for beginners?
It can be, with some coaching. The Barbell Wide Military Press is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Barbell Wide Military Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Barbell Wide Military Press?
Good alternatives are Band Shoulder Press, Dumbbell Shoulder Press and Machine Shoulder Press.
Put it in a workout plan
Track your Barbell Wide Military Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.