Military press, also known as standing barbell press, is a strength training exercise that targets the shoulders, upper arms, and upper back. This exercise is commonly used in military training and bodybuilding because it increases upper body strength and muscle mass.
To perform a military press, stand with your feet shoulder-width apart, grasp the barbell with an overhand grip slightly wider than shoulder-width apart, and raise the barbell to shoulder level. Then, press the barbell upward until your arms are fully extended above your head. Lower the barbell to shoulder level and repeat.
Techniques for Performing Military Press
To perform the military press effectively and safely, you should follow these techniques:
1. Start with a weight that you can easily lift and gradually increase as your strength improves.
2. Keep your feet shoulder-width apart and your knees slightly bent to maintain balance.
3. Keep your elbows forward and slightly to the side, with your forearms perpendicular to the floor.
4. Use your shoulders and upper back muscles to lift the weight, not your lower back.
5. Breathe out as you lift the weight and breathe in as you lower it.
6, Avoid arching your back or leaning forward, as this can cause injury.
The Benefits
Military press offers numerous benefits, including:
1. Increased shoulder and upper body strength: The exercise targets the shoulders, upper arms, and upper back, making it an effective way to increase upper body strength and muscle mass.
2. Improved posture: strengthens the upper back muscles, improving posture and reducing the risk of injury.
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3. Enhanced athletic performance: Stronger shoulders and upper body can improve athletic performance in sports such as swimming, boxing, and wrestling.
4. Functional strength: helps develop functional strength, which is the ability to perform daily activities with ease.
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Variations of Military Press
There are several variations that can target different muscle groups or add variety to your workout routine:
1. Dumbbell military press: Instead of a barbell, you use dumbbells to perform the exercise. This variation requires more balance and coordination than the barbell version.
2. Seated military press: Instead of standing, you perform the exercise while sitting on a bench. This variation reduces the risk of injury to the lower back and allows you to lift heavier weights.
3. Arnold press: Named after Arnold Schwarzenegger, this variation involves rotating the palms of your hands as you lift the weight, which targets the front, middle, and rear deltoids.
In conclusion, the military press is an effective and challenging exercise that can help increase upper body strength, improve posture, and enhance athletic performance. By following the proper techniques, you can perform the exercise safely and reap its benefits. Try incorporating variations into your workout routine to add variety and target different muscle groups.
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