Barbell Standing Wide Military Press
Shoulders · Barbell · Beginner
How to do it
- 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
Primary: Delts
Secondary: Triceps, Upper Back
Is your Barbell Standing Wide Military Press good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 32 kg |
| Novice | 38 kg |
| Intermediate | 44 kg |
| Advanced | 51.5 kg |
| Expert | 59 kg |
| Veteran | 67 kg |
| Elite | 75 kg |
| Master | 84 kg |
| Apex | 93 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Standing Wide Military Press.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Standing Wide Military Press rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your delts.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Standing Wide Military Press FAQ
What muscles does the Barbell Standing Wide Military Press work?
The primary target is delts. It also involves triceps, upper back while you keep the movement controlled.
How many sets and reps should I do for the Barbell Standing Wide Military Press?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Standing Wide Military Press strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
