Military Press overview
The Military Press, also known as the Overhead Press, is a classic compound exercise that primarily targets the deltoids, trapezius, and triceps. This movement is renowned for building upper body strength and shoulder development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Military Press in your strength training routine.
The Military Press primarily targets the deltoids, trapezius, and triceps muscles.
Military Press – how to perform
- Step 1: Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip. Hands should be slightly wider than shoulder-width apart.
- Step 2: Lift the barbell to shoulder height, bringing it to the front of your body with your elbows pointing forward.
- Step 3: Keep your core engaged, chest up, and maintain a neutral spine.
- Step 4: Press the barbell overhead by extending your arms, fully locking out at the top.
- Step 5: Lower the barbell back to shoulder height with control.
Perform each repetition with controlled movements, focusing on the engagement of the deltoids and trapezius..
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Ensure a comfortable grip width, typically slightly wider than shoulder-width.
- Avoid leaning back excessively during the press; maintain a stable and neutral position.
- Engage your core muscles to support your spine throughout the movement.
- Control the descent of the barbell to maximize muscle engagement.
Variations
- Seated Military Press: Perform the exercise while seated for added stability.
- Dumbbell Military Press: Use dumbbells for individual arm engagement and a more natural range of motion.
- Behind-the-Neck Military Press: Press the barbell behind your neck for a different angle of engagement.
- Push Press: Incorporate a slight leg bend and use leg drive to assist with the press.