In tennis conditioning the Standing Military Press is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, strengthening the shoulder girdle & shoulder joint and elbow extensor musculature, improving body control & coordination and flexibility as well as improving skill & balance foundation for complex movements.

Note: Exercise can also be performed with dumbbells!


  1. Position barbell chest level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar; wrists remain neutral and are in line with elbows; elbows remain close to the torso and point towards the ground; lift barbell off the rack and take a step back
  4. Move head slightly backward, push barbell upward and extend the elbows; while barbell moves past the head, push head forward through the arms; look forward
  5. Flex elbows, move head slightly back, and return barbell to starting position

Targeted Musculature

  • Deltoids
  • Trapezius
  • Triceps

Recommended Exercises

This section provides exercises that can be used to improve the athlete’s performance potential.

Deltoid Flexibility

  • 2 Racquet Serves
  • Dumbbell Bench Press
  • Anterior Deltoid

Triceps Flexibility