About this topic
A military press is an exercise that makes certain muscles in your shoulders stronger. This exercise targets the front of the deltoid muscle. This muscle forms the rounded shape of the shoulder. This exercise also uses other muscles in your arms, chest, and back. ‚
This exercise uses free weights to make the muscle work harder. A barbell can also be used. This exercise involves lifting weights over your head in a certain way. ‚
Before starting an exercise program, ask your doctor if you are healthy enough to do this exercise. You may want to get help from a skilled trainer or physical therapist. They can teach you how to do exercises safely and effectively. ‚
General
- Choose a weight that will let you to repeat the exercise 10 times before resting. If you easily do 10 repetitions, you may not be using enough weight. If you are not able to do 10 repetitions, you are using too heavy of a weight.
- Have someone nearby who can help you with the weight if it gets too heavy.
- This exercise can be done when sitting or standing.
- Here are the steps for doing the military press using free weights:
- Sit on a bench with your knees bent and feet on the floor. You may also stand with your feet about shoulder width apart. If you stand, be sure to use good posture. Keep your weight equal on both feet. Have your shoulders back and your head lined up with your spine.
- Using an overhand grip with palms facing forward, grab the free weights. Have your hands slightly more than shoulder-width apart.
- Bend your elbows all the way so the weights are at shoulder level to start.
- Push the weights straight up to the ceiling until your elbows are straight. Breathe out while you are doing this.
- Slowly lower the weight back to the starting place at the shoulders. Breathe in while you are doing this.
- Repeat the military press 10 times. If you work with a trainer, ask how many sets you should do. If you are just starting to work out by yourself, start with one set of 10. Work your way up to 3 sets of 10 before adding to the weight.
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What will the results be?
- Doing a military press may help to give you:
- Stronger deltoid muscles
- Shoulders that look more toned
- Stronger and more toned arms, chest, and upper back
- Avoid doing this exercise if you have shoulder or elbow problems. It could make the problem worse. Follow the proper steps for doing this exercise. If you do too many right away or do not do them the right way, you may get these problems:
- Muscle strain
- Damage to ligaments or tendons
When do I need to call the doctor?
Call your doctor if you have ongoing pain or problems after doing this exercise. ‚
Helpful tips
- Do warm-up exercises before and cool-down exercises after lifting weights. Muscles that are warmed up are less likely to get hurt.
- Be sure to breathe out when you are lifting weights upwards. Breathe in when you are lowering the weights.
- Avoid working out the same muscle groups for 2 days in a row. Your muscles need rest to get better.
Where can I learn more?
Exercise Prescription ‚
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBSeatedMilitaryPress.html ‚
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚