Military Press (Overhead Press): Exercise Overview
The military press, also known as the overhead press, shoulder press, or strict press, is a highly effective exercise for developing strong, well-defined shoulders. It primarily targets the deltoid muscles while engaging the triceps, upper chest, and core for stabilization. Performed in a standing position, the military press demands significant core strength to maintain spinal stability while lifting weight overhead, making it a comprehensive upper-body exercise. With several variations available, you can target the shoulders from multiple angles to enhance muscle growth and strength. Incorporating a military press variation into your shoulder routine ensures a balanced, powerful upper body.
Contents
How to Perform the Military Press (Overhead Press)
- Set the barbell on a rack just below shoulder height and load it with your desired weight.
- Stand with feet shoulder-width apart and grip the bar with a pronated grip, hands slightly wider than shoulder-width.
- Step under the bar, unrack it, and maintain a neutral spine. Take two steps back to clear the rack.
- Inhale, brace your core, tuck your chin, and press the bar overhead until your arms are fully extended.
- Exhale at the top, then lower the bar back to your chest with control.
- Repeat for the desired number of repetitions.
Tips for Optimal Performance
- To reduce lower-back strain, consider using a staggered stance or a half-kneeling position if core control is challenging.
- At the top of the press, stand tall and avoid shrugging your shoulders excessively downward or backward.
- Allow your elbows to naturally rotate outward at the top but keep them close to your ribcage at the bottom of the movement.
- Prevent wrist extension to maintain proper bar control.
- Avoid using leg drive or momentum by keeping your knees stable and focusing on upper-body strength.
- Engage your glutes and core to prevent excessive lower-back arching during the press.
- Visualize looking through a window at the top, ensuring your ears align with your biceps for proper head positioning.
- If shoulder discomfort occurs, try a wider grip or explore alternative pressing variations, such as those listed on fitness websites.
