Barbell Military Press

Performed correctly, the basic barbell military press is an exceptional upper body, trunk and cores strengthening exercise. This movement is unique in its ability to develop the strength, balance and core stabilization of the entire body. During the exercise the body is kept tall and straight throughout the movement.

The lift affects the upper pectoralis, the shoulders, the upper arms and the upper back. The upper pectoralis and upper back help to stabilize the scapula as the movement is performed. The shoulders, prominently the deltoids, are directly affected by this move, as are the triceps.



Steps :

1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
2. 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.
3. Lower the bar down to the collarbone slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

The military press lends itself well to "Static Holds". Here is a great way to finish off your shoulder workout. Put a little weight on the barbell and press it overhead. Use a weight that you could easily do 10 times. Press that weight overhead and hold it there for as long as you can. Maintain good form the whole time and lock that weight overhead. What you will find is that your shoulders will shake and the same thing will happen in your abs. Once it becomes too tough, put the weight back down. Just do one set.