Step 1: Set your supports on the military bench or rack so you can unrack the barbell and be in proper position to perform the military barbell press.
Step 2: After loading the weights, sit on the bench with your back touching the pad, and your feet firmly on the floor. Position yourself on the adjustable bench so that the bar is close to your body. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward. Use a grip that is a thumbs’ length from the smooth of the bar. If this is not comfortable, move your hands closer or further out depending on your preference.
Step 3: Keeping your elbows slightly tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. If using a spotter, have them assist you in unracking the weight to the starting point. NOTE: Because of the angle and to take stress off your shoulders, a spotter is advisable. While keeping your air in, lower the weight in a controlled motion with the bar close to your face until it reaches your chin area. The bar can be lowered all the way to your collarbone area or as high as eye level depending on your shoulder health. Throughout the descent, ensure that your upper back and traps are tight.
Step 4: After the bar reaches the chin area (or your preferred final destination), press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout this movement, maintaining tightness throughout your lower body and back. Additionally, make sure your shoulder blades continue to be pushed together and your elbows are slightly tucked.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Weight can be added to the bar between sets.
Benefits:
The military barbell press is the premier compound movement for building your shoulders and shoulder area.
When done correctly, it is a great movement to add strength and mass to your shoulders, upper back, traps and even your triceps.
This exercise can be a great tool for developing a stronger bench press, and can also be used on its own as a compound movement to build larger shoulder muscles.
Nothing will build shoulder strength quicker than the military press, making it the best shoulder exercise around.
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