Military Press  
  • Targeted Muscles:
    • Shoulders (anterior and middle deltoids)
    • Upper back (upper trapezius)
  • Additional Muscles:
    • Triceps
  • You can use dumbbells to perform this exercise to vary the style.
  • The military press, also called the overhead press or barbell shoulder press, works your shoulders and upper back as well as your triceps. This is a good exercise for building strong, wide shoulders.
  • Strengthening your shoulders helps make overhead pushing or lifting movements easier. If you have neck, shoulder, lower back or elbow problems, you should be careful when performing ths exercise.
  • You can perform military presses while sitting or standing. If you choose to sit, use a bench with back support. Supporting your back helps you avoid using your lower back during the exercise so you must do most of the work with your shoulder muscle.
  • When you raise the barbell, press your arms straight up over your head, but do not lock your elbows. Keep your head and neck straight, your abdominal muscles tight and your back erect. If you find that you need to arch your back excessively to lift the barbell, consider using light weight.
  • Do not arch your back or wiggle your body to help you lift the barbell. Keep your back flat against the pad
  • Do not lock your elbows or allow the barbell to sway back and forth during the movement
                   
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