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Shoulders · Intermediate

Cable Bar Standing Military Press

Pressing variation for upper-body strength and bracing with cable.

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Exercise overview

Training details

Shoulders

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand in a strict upright stance with your feet close to hip width and the cable bar at shoulder height.
  2. 02Brace your abdominals and glutes, keep your legs straight but not rigid, and stack your wrists over your elbows.
  3. 03Press the bar vertically overhead without dipping your knees or leaning your torso backward.
  4. 04Finish with straight elbows, active shoulders, and the bar balanced over the middle of your feet.
  5. 05Lower the bar to shoulder height under control and reestablish your strict posture before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Bar Standing Overhead PressRelated variationCable Twisting Overhead PressRelated variationStanding Dumbbell Shoulder PressRelated variationCable Alternate Shoulder Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAxle Bar Military PressComparable substituteDumbbell Front RaiseComparable substituteDumbbell Lateral RaiseComparable substituteRear Delt FlyComparable substituteDumbbell Upright RowComparable substitutePike Push-Up

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