Military Press

Introduction

The Military Press, also known as the Overhead Press, is a fundamental compound exercise that primarily targets the deltoid muscles in the shoulders, while also engaging the triceps, upper chest, and core for stabilization. This exercise is performed by pressing a barbell or dumbbells vertically overhead from shoulder level, making it a staple in strength training and hypertrophy programs. The Military Press not only enhances shoulder strength and muscle mass but also improves overall upper body stability and functional strength. Its effectiveness and simplicity make it a go-to movement for athletes and fitness enthusiasts aiming to build robust, well-rounded shoulders.

Execution

How to Execute the Military Press

Setup

• Stand with your feet shoulder-width apart, ensuring a stable base.
• Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.
• Position the barbell at shoulder height, resting on your upper chest and front deltoids.
• Engage your core and keep your back straight. Your elbows should be slightly in front of the bar.

Execution

1. Take a deep breath and brace your core.
2. Press the barbell overhead in a straight line, fully extending your arms. Ensure your head moves slightly back to allow the bar to pass, then return your head to a neutral position as the bar clears it.
3. Pause briefly at the top of the movement, ensuring your arms are fully extended but not locked out.
4. Lower the barbell back to the starting position in a controlled manner, keeping your elbows slightly in front of the bar.

Finishing

• After completing your set, carefully lower the barbell back to the rack or to the floor if you are using bumper plates.
• Take a moment to stretch and relax your shoulders and arms before moving on to your next exercise.