| 1)
Sitting on a military bench with your back completely
straight (do not arch the back), reach back and grab
the bar with a shoulder-width grip, palms facing forward.
It
is highly recommended that you have a spotter to assist
in lifting the bar off of the rack due to the unusual
angle your shoulder is starting in. |
 |
2) From
the top, lower the bar slowly. As the bar passes your face,
tilt your head slightly backward (to avoid hitting your nose).
Lower the bar until it touches just above your shoulders or
near your collar bone.
3) Push
explosively upward until your elbows are fully extended, however
do not lock your elbows at the top.
5) Inhale
as you lower the weight, exhale as you lift the weight.
6) You
should feel fatigue in the deltoid muscle and mildly in the
upper trapezius. If you feel this anywhere else (i.e. pain
inside the shoulder), there is a problem and you should seek
medical advice.
7) This exercise
can also be done in standing. This is more dangerous and therefore
your spotter should be very alert.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
Although
the Smith Machine military press is an excellent exercise, it
can cause common problems if done incorrectly. First, be sure
to keep your wrists only slightly bent. Often, people will allow
them to bend far backward as the weight is brought downward.
This puts excessive strain on the wrist ligaments and carpal
tunnel. Second,
do not ignore pain. If you have even any type of shoulder
problem (i.e. chronic rotator cuff strain, small labral tear,
bursitis, tendonitis, impingement syndrome) military presses
will almost always bring it out! If you have pain anywhere
or feel anything other than deltoid or mild upper trapezius
fatigue, stop and consult a physician.
EFFECTIVENESS
The military
press or barbell shoulder press is the main exercise for developing
shoulder strength and power. It is an essential part of training
for most power sports and can enhance many activities.
Performing the exercise in standing requires
more stabilization of your legs, abdominals and most muscles
in the body, and therefore will have more carry-over to sports
specific strength.
This
exercise is also recommended over typical machine exercises
that attempt to simulate the free-weight military press. Machines
will put you into a fixed position and may sometimes cause
strain because the shoulder is not allowed to move in it's
natural path.
HELPFUL
WITH TRAINING FOR
Football,
Basketball, Baseball, Hockey, Track and Field, Throwing sports,
Tennis, Boxing, Wrestling, Martial arts. |
MPEG:
Military Press