The Military Press is a hard core shoulder exercise. It brings the power of the shoulder muscle to its full potential. Here is how to exercise it properly.
Since a barbell is used for this exercise, beginners are advised to start the first set by using only the barbell. That way you can adapt to the proper movements and body balance. Those more experiences can start with 5 kg(11lb) on each side, that’s 10 kg(22lb) in weights and around 8-10 kg(17-22lb) the barbell itself – a total of 20 kg (lb).
- Standing up, grab the barbell from the floor with an overhand grip a little wider from shoulder length.
- Place the bar on your shoulders with elbows facing forward and get ready to lift.
- Lift the barbell towards the ceiling until your hands stretch. Then lower the barbell in front of the neck and start the next repetition.
- Make 3 sets with 12, 10 and 8 repetitions.
Beginners should start by using only the barbell in the first set, then increase after each set with 5 kg (11lb) on each side. If you feel that 5 kg increase is too much, then make a 2.5 kg increase per set.
Seated Military Press is a possible version of this exercise. The only difference is that you are seated, so your body has less trouble finding balance. Lifting the barbell from the floor can be tricky, so try tacking it of a rack.
Stay focus and concentrated when lifting. The Standing Military Press requires special attention on balance and lower back. A good back stretching is recommendable before the exercise.