How to Increase Military Press

The military is an exercise in which you hold a barbell at your collarbone, then press it over your head, working your back and shoulders. As with all compound movements, you work the rest of your body at the same time to keep yourself stable. Some define the military press as an overhead press with your heels together, while others define it as an overhead press with your feet at shoulder-width. Either way, you can increase your military press by focusing on both the main muscles, your shoulders, and the variety of stabilizers involved including your legs and abs.

Instructions

    • 1

      Squat regularly, two to three times a week, with a barbell. Keep your shoulder blades down and together, hold the barbell at shoulder width, and squat until your thighs are parallel with the floor, then push back up with your feet flat. While your back will not be vertical, it should not round during the movement, and your knees should not go in front of your feet during the squat. This exercise builds leg strength, which is key for your foundations during the military press.

    • 2

      Flex your abdominal muscles while you perform your military press. This increases your military press because it works your abdominals in addition to your shoulders. What's more, it gives you a better base to lift from, which makes you capable of lifting more.

    • 3

      Reduce the amount of weight on the barbell, then hold it over your head. Hold it there for about 10 seconds. This stretches your muscles in different ways, thus building them and increasing your military press ability.

    • 4

      Perform a set of chinups immediately after you do a set of military presses. This works your lats, which are another key supporting muscle in the military press.

    • 5

      Push press by bringing the weight to your collarbone, slightly bending your legs, then straightening your legs and pushing the bar up with the momentum. This is more of psychological trick -- many people can't increase their military press solely because they're psyching themselves out. The push press prepares you for heavier weights.