Military press

• The military press is a serious shoulder builder and a great way to measure overall strength.
• It can be used in a variety of training programs, from heavy lifting to lighter, higher volume sets.
• It's an effective compound movement for building size and strength in the shoulders.
• It works all the muscles of the shoulder and upper back, and encourages healthy shoulder mobility.
• It engages the triceps, core, upper back, and legs to help move and stabilize the barbell.
• With proper form and a consistent effort, you can build strong, powerful shoulders!

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.

Variations:

• This exercise can also be performed sitting as those with lower back problems are better off performing this seated variety.
• The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
• Another option is to use dumbbells when performing this exercise for better isolation.

1. Choose the right weight: Start by selecting a barbell that is about chest high on a squat rack. Make sure to choose a weight that challenges you but still allows you to maintain proper form.
2. Warm up your upper body: Before starting the military press, warm up your upper body with some dynamic stretches or light cardio exercises. This will help increase blood flow to the muscles and prepare them for the upcoming workout.
3. Proper grip and positioning: Grab the barbell with a pronated grip (palms facing forward) and grip it wider than shoulder-width apart. Place the barbell on your collarbone and lift it up, keeping it lying on your chest. Take a step back and position your feet shoulder-width apart.
4. Lock your arms: Once you have the correct grip length, lift the bar up over your head by locking your arms. Hold the bar at about shoulder level and slightly in front of your head. This is your starting position.
5. Slow and controlled movements: Lower the bar down to the collarbone slowly as you inhale. Maintain control throughout the movement and avoid using momentum to lift the weight.
6. Exhale and lift: Lift the bar back up to the starting position as you exhale. Focus on using your shoulder and upper back muscles to lift the weight, rather than relying on your lower body.
7. Repeat and adjust: Repeat the exercise

1. Ensure proper grip: When performing the military press, make sure to grip the barbell wider than shoulder width apart from each other. This will provide stability and prevent the barbell from slipping out of your hands.
2. Use correct starting position: Start by placing the barbell on your collar bone and lift it up, keeping it lying on your chest. Take a step back and position your feet shoulder width apart. This starting position will help maintain balance and stability throughout the exercise.
3. Keep core tight and back straight: To protect your back and shoulders from injuries, it’s important to keep your core tight and your back straight throughout the exercise. This will ensure proper form and prevent any strain on your spine.
4. Lower the barbell slowly: When lowering the barbell down to the collarbone, do it slowly and controlled. This will prevent any sudden jerking movements and reduce the risk of shoulder injuries.
5. Breathe properly: Inhale as you lower the barbell and exhale as you lift it back up to the starting position. Proper breathing technique will help you maintain stability and provide oxygen to your muscles.
6. Modify as needed: If you have lower back problems, consider performing the seated variation of the military press. If you have shoulder problems, avoid the behind the neck variation. Additionally, you can use dumbbells instead of a barbell for better isolation.