Military Press (machine)
Overview of the exercise
The military press is a classic weightlifting exercise that targets the shoulders, triceps, and upper back muscles. This exercise can be performed with dumbbells or a barbell, but using a military press machine provides a stable and safe environment for performing this exercise. With the machine, the weight is easily adjustable and the user can focus on proper form and technique without worrying about balancing the weight. The military press is an effective exercise for building strength and improving overall upper body development.
Exercise Profile:
Muscle Group Targeted: Shoulders
Equipment: Machine
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Triceps, Traps
Instructions:
- Start by adjusting the machine to fit your height. The handles should be at a level that allows you to comfortably reach them with your arms extended.
- Grasp the handles with an overhand grip, making sure your palms are facing forward.
- Take a deep breath and begin to press the handles upward, keeping your arms straight and your back straight.
- As you press the weight upward, exhale and keep your shoulder blades back and down.
- When your arms are fully extended, pause for a moment, then slowly lower the weight back to the starting position. Inhale on the way down.
- Repeat for the desired number of repetitions.
Military Press (Machine) Tips
- Focus on proper form: Maintaining proper form during the military press is crucial for avoiding injury and getting the most out of the exercise. Keep your back straight and avoid arching or rounding, and keep your shoulder blades back and down throughout the movement.
- Warm up before starting: As with any weightlifting exercise, it’s important to warm up your muscles before starting.
- Gradually increase weight: Start with lighter weights and gradually increase the weight as you become more comfortable with the exercise. This will help you build strength and prevent injury.
- Keep your core engaged: Engaging your core muscles will help you maintain proper form and balance throughout the exercise.
- Don’t rush the movement: Take your time during the military press, avoiding any jerky or uncontrolled movements. Controlled and slow movements will help you avoid injury and target the muscles more effectively.
