How to Get Strong Enough to Do a Military Press

The military shoulder press is a compound exercise, meaning that you engage more than one muscle group in order to perform it. The military press is an effective exercise for targeting the anterior deltoids.This exercise also engages several other muscles, including the triceps, pectorals, trapezius and serratus anterior. This exercise can be executed from either a sitting or standing position.

Things You'll Need

  • Bar
  • Collars
  • Weight plates
  • Dumbbells, varying weights
  • Gym membership
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Instructions

    • 1

      Use a military press machine if you are new to weightlifting and do not have access to a personal trainer. Using the machine allows you to progress with less risk of injury. Ensure that you have gym personnel demonstrate proper use of the machine before you use it for the first time.

    • 2

      Perform a standing barbell press without additional weights by beginning with your feet spread shoulder-width apart. Place your hands on the bar shoulder-width apart, using an overhand grasp.

    • 3

      Lift the bar, without weight plates, up to your chest. Keeping your elbows in, press the bar above your head until your arms are straight. Hold your abdominal muscles tight to prevent a sway in your back. Lower the bar back down to your chest. Repeat for 6 to 12 repetitions.

    • 4

      Stretch your muscles well after you have completed your weight lifting session.

    • 5

      Wait at least two days to let your shoulder muscles recover. Allowing your muscles to recover between workouts is as important to muscle growth as challenging yourself to lift more.

    • 6

      Add additional weight in subsequent sessions, adding weights in 5 to 10 lb. increments on each side of the bar, and secure with collar. Lift the bar up to your chest and press for 6 to 12 repetitions.

    • 7

      Continue to add weight in each subsequent session until your muscles become fatigued in six to eight repetitions. Ensure that you have a spotter present for assistance as you begin to lift heavier weights.

    • 8

      Perform this same move with two dumbbells, again starting with lower weights and building incrementally to higher weights at each training session. Instead of pushing straight up as you did with a barbell, here you will push up and out until the dumbbells meet above your head with your arms straight. Focus on holding yourself tight, contracting your lats, glutes and abdominal muscles for stability. Add weight incrementally at each session until you are lifting a weight heavy enough that your muscles are fatigued between six and eight reps.

    • 9

      Find a spotter to assist you in attempting to lift a heavier weight once you have built the strength to complete the military press with a barbell, machine and dumbbell. Load the barbell with weight plates. The load should be heavy enough that you are only able to lift six to eight times. Ask your spotter to stand in front of you. He or she will place one leg forward in a slight lunge, with his or her front foot set between your feet. The spotter should grab the bar lightly and be prepared to assist you should your muscles become too fatigued to continue. Lift the weight up precisely as described in step three, ensuring to maintain the form you practiced with the lower weight.