How to Do the Military Press

A military press is named after the way soldiers raise their rifles over their head as part of their physical training. It is more descriptively referred to as a shoulder press and primarily targets the lateral (middle) head of the deltoid (shoulder) muscle. The following steps will show how to do the seated military press.

Instructions

1. Identify a shoulder press station. It consists of a chair with a pair of vertical bars topped with cradles to hold the bar. If the chair is adjustable, it should be moved into a completely vertical position.

2. Place enough weight to cause failure in 12 to 15 repetitions when first training with the shoulder press. You will gradually increase the weight until you are failing in 8 to 10 reps. Be sure to load each end of the bar with an equal amount of weight.

3. Grip the bar at shoulder width so that your arms will be parallel to each other when fully extended. Rest the weight of the bar in your palms and inhale deeply. Lift the bar up and out of the cradles and extend your arms completely without locking your elbows as you exhale forcefully.

4. Lower your arms as you inhale until your elbows are at shoulder level. You may want to dip below this level slightly but it will increase the stress on your shoulder joints.

5. Keep your back on the chair and your feet on the floor while performing the seated military press. You should use a spotter when lifting heavy as the weighted bar will be directly over your head.