Standing Military Press

This arms exercise will work on the muscle groups of your arms: deltoïds and your triceps, but also on the upper part of your chest. Don’t hesitate to have a look on my other article “The main muscle groups of your body” if you don’t remember where these muscles are located.

How to perform the “Standing Military Press”:

how-to-overhead-press-a-beginners-guide-graphics-3

Start by ..

Choosing a bar;  hook the appropriate weight to the bar.

Then..

Lift the bar in front of your shoulders,  and hold it with a narrow grip, with your palms facing the front of you (with a supinated grip).

Straighten your wrists, your forearms must be vertical. Don’t forget to lock your knees and hips. Only your upper body must move.

How to press the Bar over you:

how-to-military-press-DIAGR

Now that you are holding the bar in front of your shoulders:

Take a big breath; then exhale while pressing the bar in a vertical line. Don’t press it in front or behind your head, this will certainly destabilise you or worse may result to an injury. Press the bar over your head.

You must stay close to the bar while you press the weight up. Then shift your torso forward once the bar has passed your forehead in order for you to be aligned with the bar and weights.

Lock the final position by holding the bar over your shoulders and mid-foot for proper balance. Lock your elbows and shrug your shoulders towards the ceiling.

Then inhale as you lower the bar to the starting position.

Always make sure to be careful with your back and shoulders.

If it is the first time that you are doing this exercise, I would recommend you to get used to the movements by doing Standing Military Press firstly with the minimum weight.

You enjoyed reading this article ? You have questions ? You found this article helpful ? Don’t hesitate to leave a message and to hit the like button !

See you soon for another article, your healthful blogger in sports.

Picture sources:

  1. http://ispgym.ie/blogs/1394/5-exercises-you-should-be-doing/attachment/how-to-overhead-press-a-beginners-guide-graphics-3/#sthash.1oVJihfD.dpbs
  2. http://relativestrengthadvantage.com/shoulder-exercises-how-to-military-press-correctly-for-wide-shoulders-and-a-strong-upperbody/

Sources:

  1. https://www.nerdfitness.com/blog/strength-training-101-the-overhead-press/
  2. https://stronglifts.com/overhead-press/
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A young man trying to inspire others to adopt a healthy lifestyle.

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