Health and Beauty

How to strengthen your shoulders with military press?

The military pushup is an exercise that strengthens the muscles of the shoulders, chest, upper back, triceps and abdominal muscles, making it a difficult exercise for beginners.

There are a number of different variations of the military press that you can use to target the deltoid muscle from different angles and in different ways.

Muscles used in the military press.
Illustrative credit © Aliaksandr Makatserchyk

How to do military journalism?

  1. When standing, feet are shoulder-width apart and weight is evenly distributed over each foot.
  2. Tighten your body by tightening your abdominal muscles, quadriceps, and squeezing your buttocks. Open your chest and push your head back slightly to allow enough room for the bar to pass through.
  3. Rotate your shoulders so that your elbows point down. The bar should rest in the palm of your hand.
  4. Begin the upward movement by straightening your elbows and pushing the bar up while maintaining a neutral spine. Your shoulder blades should move naturally as your arms move away from your body.
  5. Continue pushing the bar up until your arms are straight and your elbows are slightly bent. Pause for one second at the top of the movement.
  6. For the lowering motion, slowly bring the bar back down by bending your elbows and braking the bar with your muscles until you return to the starting position.

Tips for the military press

  • For the military press, start using a barbell with a load you can control to perform 2 to 3 sets of 3 to 8 reps. Start with a light bar to master the technique before moving to a heavier bar. If you are a beginner, take an empty Olympic bar (20 kg).
  • If you feel pain in your shoulders while moving, try a wider grip.
  • Taking a deep breath before starting the movement will help stabilize the rib cage. Exhale as you raise the bar, then inhale as you lower it.
  • If your torso swings a lot, the load you're trying to lift is likely too heavy for the abdominal belt to stabilize you.

Military journalism video

Shoulder press

How to strengthen your shoulders with military press?

نحن نحب سماع آرائكم!

شاركنا رأيك أو اطرح سؤالاً في قسم التعليقات أدناه

زر الذهاب إلى الأعلى