Overview
The military press has several versions that you can use to hit the deltoids in various ways and from various angles.
Among these varieties of the military press are:
- Seated Military Press
- Dumbbell Military Press
- Seated Dumbbell Press
- Arnold Press
- Behind The Neck Military Press
- Smith Machine Military Press
Military Press Instructions
- After adjusting the barbell to little below shoulder height add the required amount of weight to the bar.
- With your hands at (or slightly outside of) shoulder width and a pronated hold on the bar take a shoulder wide stance.
- With your spine in a neutral position step beneath the bar and unrack it.
- To lockout overhead take two steps back inhale, brace tuck your chin and press the bar.
- When the bar locks out let your breath and carefully bring the bar back to your chest.
Continue till the desired number of times.
Overhead Press Tips
- Don’t worry about keeping your shoulders back and tucked in;instead aim high at the top.
- At the top of the action let the elbows spin and point outward; at the bottom tuck them tightly against the rib cage.
- While you fight to stop the bar from rolling your wrists into extension, think about “rolling your knuckles toward the ceiling.”
- Don’t add any more leg drive or momentum to the exercise by extending and flexing the knees.
- As you press brace your abs and squeeze your glutes.When pressing you should not be bending back too much.
- Try to look out the upper window with your ears and biceps in alignment.
- If the activity hurts your shoulders try experimenting with a wider grip or employing some of the vertical pressing progressions outlined on the page.
- Adopt a staggered position to prevent excessive arching of the lower back.Nevertheless, you can attempt the website’s half-kneeling regression exercise if your anterior core is still uncontrollably uncontrollable.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.