Seated Military Press
Exercise Profile
Body PartShoulders
EquipmentBarbell
Primary MusclesDeltoid Anterior
Secondary MusclesDeltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
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Introduction to the Seated Military Press
The Seated Military Press is a strength-building exercise that primarily targets the shoulders, but also engages the triceps and upper back. This workout is suitable for both beginners and advanced fitness enthusiasts, as it can be adjusted to different fitness levels. Individuals may opt for this exercise to improve upper body strength, enhance shoulder stability, and promote better posture.
Performing the: A Step-by-Step Tutorial Seated Military Press
- Lift the barbell up to shoulder height, keeping your back straight and your wrists directly above your elbows.
- Push the barbell upwards until your arms are fully extended above your head, making sure not to lock your elbows at the top.
- Hold this position for a moment, then slowly lower the barbell back down to shoulder height.
- Repeat this process for your desired number of repetitions, ensuring to maintain good form throughout the exercise.
Tips for Performing Seated Military Press
- **Grip and Elbow Alignment**: Hold the barbell at shoulder level with palms facing forward. Your hands should be slightly wider than shoulder-width apart. Make sure your elbows are directly under your wrists when viewed from the side. This alignment is crucial to prevent undue stress on your wrists and elbows.
- **Controlled Movement**: Lift the barbell straight up until your arms are fully extended, but without locking your elbows. Pause for a moment, then slowly lower the barbell back to the starting position. Avoid dropping the barbell quickly as it can cause injury and reduces the effectiveness of the exercise.
- **Breathing Technique**: Proper breathing is
Seated Military Press FAQs
Can beginners do the Seated Military Press?
Yes, beginners can do the Seated Military Press exercise. However, it's important to start with light weights and focus on form to prevent injury. It's also recommended to have a personal trainer or more experienced gym-goer demonstrate the exercise first to ensure correct technique.
What are common variations of the Seated Military Press?
- Behind-the-Neck Seated Military Press: This variation involves lowering the barbell behind the neck instead of in front, which can target different parts of the shoulder muscles but should be done with caution due to the potential for increased shoulder strain.
- Seated Military Press with Resistance Bands: This variation uses resistance bands instead of weights, providing constant tension throughout the movement and helping to stimulate muscle growth.
- Seated Military Press Machine: This variation uses a specific machine which can provide more stability and control, making it a good option for beginners or those with shoulder injuries.
- Arnold Press: Named after Arnold Schwarzenegger, this variation involves rotating the palms from facing towards the body at the bottom of the lift to facing forward at the top, targeting different parts of the
What are good complementing exercises for the Seated Military Press?
- Upright Rows: Upright rows work the trapezius and deltoids, similar to the Seated Military Press, improving upper body strength and aiding in the development of better posture.
- Push-ups: Push-ups engage the triceps, shoulders, and chest muscles, which are crucial for the upward pushing motion in the Seated Military Press, thereby enhancing the performance and results of the latter.
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