10 Best Standing Military Press Alternatives for When You Can't Press

The Standing Military Press is done standing with a barbell. Ranked closest by our scoring: the Anti-gravity Press, the Barbell Shoulder Press and the Barbell Standing Close Grip Military Press. Three harder versions, the Standing Behind Neck Press, the Standing Barbell Press Behind Neck and the Standing Bradford Press, are listed below as progressions rather than swaps.

Standing Military Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Standing Military Press

The steps for the Standing Military Press itself, so you can judge how close each substitute below really is.

Delts, with triceps · Barbell · Intermediate · Compound

  1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  4. Lower the bar down to the collarbone slowly as you inhale.
  5. Lift the bar back up to the starting position as you exhale.
  6. Repeat for the recommended amount of repetitions.

The 10 Best Standing Military Press Alternatives

10 substitutes, ranked by how closely each one matches the Standing Military Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Anti-gravity Press

    1. Anti-gravity Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Barbell
    How to perform it
    1. Place a bar on the ground behind the head of an incline bench.
    2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
    3. To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
    4. Return to the starting position and repeat to complete the set.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Standing Military Press
    • Equipment: free weights, the same as the Standing Military Press
  4. Standing Behind Neck PressPlay demonstration

    Progression

    4. Standing Behind Neck Press

    99% match

    Delts · Advanced · Compound

    Pick this when you want a harder version that still works the delts.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
    2. Keep your back straight and core engaged.
    3. Press the barbell overhead by extending your arms, fully extending your elbows.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Standing Military Press
    • Equipment: free weights, the same as the Standing Military Press
    • Body position: standing, the same as the Standing Military Press
  5. Barbell Standing Wide Military PressPlay demonstration

    5. Barbell Standing Wide Military Press

    98% match

    Delts · Intermediate · Compound

    The same equipment, taken with a wide grip.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
    2. Lift the barbell to shoulder height, keeping your elbows 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 the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Standing Military Press
    • Primary muscle: delts, the same as the Standing Military Press
    • Equipment: free weights, the same as the Standing Military Press
    • Body position: standing, the same as the Standing Military Press

Standing Military Press FAQ

What muscles does Standing Military Press work?

The Standing Military Press primarily targets the anterior and medial deltoids, with secondary loading of the triceps, upper trapezius, and serratus anterior. It also recruits stabilizers in the rotator cuff and core for upright posture and scapular upward rotation during lockout.

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