Military Press Exercise Guide, Also Known as Overhead Press
OVERVIEW
The military press is a comprehensive exercise that is ideal for developing shoulder muscle. The military press, also known as the shoulder press, overhead press, or strict press, is a multi-named exercise.
The deltoid muscle is the main target of the military press. It also targets your triceps, core, and other shoulder muscles indirectly. The military press requires a lot of core strength because it is performed standing up, which helps to support the spine while pressing weight overhead.
The military press has several versions that you can use to hit the deltoids in various ways and from various angles.
These military press variations include:
- Seated Military Press
- Dumbbell Military Press
- Seated Dumbbell Press
- Arnold Press
- Behind The Neck Military Press
- Smith Machine Military Press
Military Press Instructions (also known as Overhead Press)
- 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, or Military 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.
- Consider “rolling your knuckles toward the ceiling” while you struggle to keep the bar from rolling your wrists into extension.
- 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 shouldn’t be bending back too much.
- Assume that your ears and biceps are in line when you try to gaze out the upper window.
- Try experimenting with a wider grip or using some of the vertical pressing progressions described on the website if the movement causes you shoulder pain.
- To keep the lower back from arching too much, adopt a staggered posture.
- However, if the anterior core is still uncontrollably uncontrolled, try the half-kneeling regression exercise that is provided on the website.
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.