Difference between revisions of "Do a Military Press"
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=== Standing Military Press (Barbell) === | === Standing Military Press (Barbell) === | ||
#Use the military press to work out your shoulders and upper arms. The basic exercise is simple. You start with the barbell resting on your collarbone, around shoulder height. You then lift the weight up until your arms are almost fully extended straight up. Finish one rep by lowering the weight back down to your collarbone. | #Use the military press to work out your shoulders and upper arms. The basic exercise is simple. You start with the barbell resting on your collarbone, around shoulder height. You then lift the weight up until your arms are almost fully extended straight up. Finish one rep by lowering the weight back down to your collarbone. | ||
| − | #*Those with low-back problems should focus on [[#seated|seated military presses.]]<ref>http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html</ref> | + | #*Those with low-back problems should focus on [[#seated|seated military presses.]]<ref name="rf1">http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html</ref> |
#Choose a barbell that you can comfortably lift to shoulder height to start with. Don't start a new exercise with the hardest weight you can muster. Begin instead with a barbell (the long rod with weights on either end), that you can comfortably pick up and put down. Anywhere from 30-50lbs is likely a good place to start, depending on your strength. | #Choose a barbell that you can comfortably lift to shoulder height to start with. Don't start a new exercise with the hardest weight you can muster. Begin instead with a barbell (the long rod with weights on either end), that you can comfortably pick up and put down. Anywhere from 30-50lbs is likely a good place to start, depending on your strength. | ||
#Set the barbell on a rack at roughly shoulder height. You do not start most military presses from the ground, but rather from a weight already lifted in the air. Set the barbell on the rack with the weights attached. You can also have a partner hand you the bar. | #Set the barbell on a rack at roughly shoulder height. You do not start most military presses from the ground, but rather from a weight already lifted in the air. Set the barbell on the rack with the weights attached. You can also have a partner hand you the bar. | ||
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#Exhale as you push the bar straight above your head. Extend your arms up simultaneously until they are straight. The bar will be above you and slightly in front of your head. Hold this position for a half second -- this is your starting pose. | #Exhale as you push the bar straight above your head. Extend your arms up simultaneously until they are straight. The bar will be above you and slightly in front of your head. Hold this position for a half second -- this is your starting pose. | ||
#Inhale as you lower the bar back to your collar bone. Keep your feet still and your movements slow and regular. Your spine should not move and your back must be straight. If you're struggling to keep your back straight, you have too much weight. | #Inhale as you lower the bar back to your collar bone. Keep your feet still and your movements slow and regular. Your spine should not move and your back must be straight. If you're struggling to keep your back straight, you have too much weight. | ||
| − | #*Your elbows should form a 90-degree angle.<ref>http://www.bodybuilding.com/exercises/detail/view/name/standing-military-press</ref> | + | #*Your elbows should form a 90-degree angle.<ref name="rf2">http://www.bodybuilding.com/exercises/detail/view/name/standing-military-press</ref> |
#*A "flat back" is essential to prevent injury. Do no push yourself if you can't hold proper form -- you won't get stronger, you'll just get hurt. | #*A "flat back" is essential to prevent injury. Do no push yourself if you can't hold proper form -- you won't get stronger, you'll just get hurt. | ||
#Push the bar back up to finish one rep. As you exhale, slowly and evenly push the bar back into the air. This is one rep. Rest for 1-2 seconds at the top, then lower the bar and repeat for your chosen number of reps. | #Push the bar back up to finish one rep. As you exhale, slowly and evenly push the bar back into the air. This is one rep. Rest for 1-2 seconds at the top, then lower the bar and repeat for your chosen number of reps. | ||
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#Try different overhead presses to add variety to your workouts. The military press is the most common overhead press, but that doesn't mean it is the only one. Several other variations exist, with varying degrees of difficulty: | #Try different overhead presses to add variety to your workouts. The military press is the most common overhead press, but that doesn't mean it is the only one. Several other variations exist, with varying degrees of difficulty: | ||
#*'''Javelin Press:''' Hold a barbell in the center, like you were throwing a spear. Then, using only this arm, perform a military press while keeping the bar parallel to the ground. Tighten your core to prevent leaning or angling to this side. | #*'''Javelin Press:''' Hold a barbell in the center, like you were throwing a spear. Then, using only this arm, perform a military press while keeping the bar parallel to the ground. Tighten your core to prevent leaning or angling to this side. | ||
| − | #*'''Bottoms-Up Press:''' In the normal start position (hands near chest), grip kettlebells so that the weight is above your hands. Your palms face forward. Press up like normal, keeping the weights above your hands. Your forearms get an increased workout, and your form needs to be perfect to keep the bells from dropping or sliding.<ref>http://www.bodybuilding.com/fun/5-overhead-presses-better-than-the-military-press.html</ref> | + | #*'''Bottoms-Up Press:''' In the normal start position (hands near chest), grip kettlebells so that the weight is above your hands. Your palms face forward. Press up like normal, keeping the weights above your hands. Your forearms get an increased workout, and your form needs to be perfect to keep the bells from dropping or sliding.<ref name="rf3">http://www.bodybuilding.com/fun/5-overhead-presses-better-than-the-military-press.html</ref> |
===Improving Form and Power=== | ===Improving Form and Power=== | ||
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#*Grab a weightless bar and set it in the start position across your chest. | #*Grab a weightless bar and set it in the start position across your chest. | ||
#*Point your thumbs inward, towards your neck. | #*Point your thumbs inward, towards your neck. | ||
| − | #*Slide your hands until the tips of your thumbs touch the outside of your shoulders.<ref>http://www.muscleandfitness.com/workouts/workout-tips/maximize-your-military-press-proper-grip-width</ref> | + | #*Slide your hands until the tips of your thumbs touch the outside of your shoulders.<ref name="rf4">http://www.muscleandfitness.com/workouts/workout-tips/maximize-your-military-press-proper-grip-width</ref> |
#Stagger your feet for added stability and comfort. If you're struggling to keep your balance while pressing, put one foot 6-8" forward and the other 6-8" back. they should still be roughly shoulder-width apart. Having a straight, sturdy spine is much more important than having your feet even. Every set, switch which foot is forward and which is back. | #Stagger your feet for added stability and comfort. If you're struggling to keep your balance while pressing, put one foot 6-8" forward and the other 6-8" back. they should still be roughly shoulder-width apart. Having a straight, sturdy spine is much more important than having your feet even. Every set, switch which foot is forward and which is back. | ||
| − | #*To keep from leaning forward, the front knee should be slightly bent.<ref | + | #*To keep from leaning forward, the front knee should be slightly bent.<ref name="rf1" /> |
#Slow down the movement and pause at the top for added burn. The slower and more controlled your movements, the better. Working slowly forces you to keep your balance, using your arms and core in tandem to keep everything smooth. You want fluid movements, and pausing at the top will cause a deep but satisfying burn. | #Slow down the movement and pause at the top for added burn. The slower and more controlled your movements, the better. Working slowly forces you to keep your balance, using your arms and core in tandem to keep everything smooth. You want fluid movements, and pausing at the top will cause a deep but satisfying burn. | ||
#Sculpt your shoulders with smaller, more isolated exercises to build up muscle. If you're struggling with the military press, you might transition to smaller exercises to build up some muscles. After 3-4 weeks, you can then tackle the military press with new strength. Some good exercises include: | #Sculpt your shoulders with smaller, more isolated exercises to build up muscle. If you're struggling with the military press, you might transition to smaller exercises to build up some muscles. After 3-4 weeks, you can then tackle the military press with new strength. Some good exercises include: | ||
