Military Press

  • Stand with your feet hip-width apart, and hold the dumbbells with your thumbs facing each other and elbows at a 90 degree angle.

  • Press the dumbbells overhead towards the ceiling, then bend your ams again to a 90 degree angle.

  • Two dumbbells of medium weight

  • Shoulders 

  • Arms 

  • Anterior deltoid, Pectoralis major, Levator scapulae, Lateral deltoid, Middle and lower trapezius, Serratus anterior

  • TIP: It helps to have a spotter here just in case your arms fatigue before you release the weight safely.

Variations for Military Press

  • Smith Shoulder Press

    Use a shoulder press machine if your gym does not have a Smith machine.

  • Shoulder Press

    This is a great exercise for building strength where overhead movement is involved, such as putting a box in your attic. It will stretch and strengthen your shoulders simultaneously.

  • Rotating Shoulder Press

    This movement adds a slight rotation to work your shoulders from a different angle.

  • Barbell Shoulder Press

    If you are lifting a challenging weight, ask someone to spot you to make sure you are comfortable with the weight.

  • Barbell Military Press

    Use an upright chair in order to ensure good posture if you are lifting a challenging weight.


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