Our series of workouts continues with the military press exercise. For this exercise you’ll need a bar and a comfortable place to sit.
4 Steps to the Perfect Military Press
1. Pick Your Weight
As always, choose a weight that you’re comfortable lifting several times. It doesn’t help if you max out on your first rep and can’t lift the weight again — you’ll get nowhere. Swallow your pride and opt for a lower weight that you know you can do many repetitions with.
2. What Are We Working?
The military press exercise targets mainly the shoulders. By suspending a weight above your head, you’re hitting the shoulders hard. Also, the triceps are worked a little bit, since the pushing motion is involved.
3. Let’s Do It!
A. The Technique
Once your desired weight is securely on the bar, pick it up with your palms facing away from you. Once the bar is behind your head, your palms will be facing the same direction that you’re looking. The resting position is when the bar is behind your head, squarely on your shoulders. The motion is simple: Push the bar upwards until your arms are fully extended, elbows locked. Lower it back down to your shoulders and repeat.
4. Best Practices
It’s a good idea to do this exercise while seated because you’ll have better balance. After all, there isn’t normally an extra hundred pounds or two behind your head, so you don’t want to fall over backwards.
It’s a good idea to do this exercise while seated because you’ll have better balance. After all, there isn’t normally an extra hundred pounds or two behind your head, so you don’t want to fall over backwards.
Also, be sure to sit in front of a mirror if possible, so you can make sure you’re doing the exercise correctly. This workout is pretty simple, and will just look right if you’re doing it the right way.
The repetitions for this exercise can be the regular ten reps, or five if you’re working with heavier weights or just starting out. There usually aren’t many machines that do this exercise, so free weights are the best route.
Here’s a tip that sounds weird but may end up saving you a lot of trouble. When you do the military press, make sure there’s nothing breakable behind you. If you’re ever struggling and don’t think you can put the weight down normally, drop it backwards and behind you! Too many people have had a foot or toe smashed in weight-related accidents, and trust us, you don’t want to be one of them.
Lets Look at an Example
Remember
As always, if you’re the least bit unsure about your ability to do this exercise, get someone to spot you. “Better safe than sorry” is the golden rule here.
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