The Military Press Free Weight Exercise

Video Transcript

"Hi! This is Manny Castro, exercise physiologist. In this particular exercise, we’re trying to target, once again, the front of the shoulders, and also the top of the chest. We’re also targeting the middle head of the shoulders. This particular exercise is called the military press, by the way. As in behind the neck press, we’re going to use the same grip. Your index finger is on the smooth spot on the knurling. What we’re going to do is keep your feet nice in flat on the floor, once again, and keep your back nice and flat on the bench. Your bench is raised up, by the way, to 90 degrees on both this movement and the military press. The difference between this movement and behind the neck press is that you are bringing the bar to the front, right to the top of the chest, and right back up. Again, remember to keep a weight that’s manageable to you, so that you can control the weight and not necessarily throw it around. As in all the movements, in this movement also, you’ll keep 3-4 sets, about 12-15 repetitions to be begin. Then you’ll pyramid, or you can just start off the first 4-6 weeks doing 10-12 or 12-15 repetitions. Come down to 10-12 and then 8-10. If you’re working for more musculature and hypertrophy, or muscle development, then you want to get down about 6-8 repetitions. Always try to have a spotter with these particular exercises, when you are going heavy."