Military Raise- Shoulders Exercise
Soldier,
commence pressing position!
Also known as the shoulder press, the military
press is a great basic shoulder strengthening
exercise that will not only sculpt your shoulders,
but also strengthen important core muscles.
The
military press traces its origins to the
early history of weightlifting.
A version
of the exercise contested in the Olympics
well until 1972.
This prototype is described
as a "classical" lift that has
evolved over time into numerous variations
of what is now known as the shoulder press.
Today the military press involves equipment like dumbbells, barbell, Smith machine
or shoulder press machine.
This is a shoulder muscle exercise that also involves
the trapezius and the triceps.
Apart from developing the shoulders and arms, the
primary benefit of this weight lifting shoulderexercise is strengthening postural
stabilizer muscles as well
as those of theentire shoulder
girdle.
This shoulder
strengthening exercise
has also been found
to be ideal for
stimulating bone
growth in women
diagnosed with osteoporosis.
It is also ideal for elderly individuals trying
to maintain functional strength,as well as for
athletes wanting toincrease functionaland sport-specific
strength.
But then, the military press is rarely performed
in local gyms.
Instead it is a common sight to
see the seated shoulder press, performed with
a barbell either in front or behind the neck.
Many claim the seated position functions as back
support and will reduce the risk of injury. In
any case, lifters were able to increase their
poundage.
To perform this shoulder muscle exercise or military
press, you will need a barbell in a squat rack
or power cage. Do not immediately go for the 45-pound
barbell; see if there is any lighter bar that
you can use.Clutch the bar and pull yourself under it so
that the bar is resting on the anterior deltoid.
Select a grip that is just outside of shoulder
width.
Your hands must not be touching the shoulders
at the start position, elbows high and in front
of you.Tighten your abs to circumvent arching
of the back.
This shoulder and back exercise will
work those muscles out they way they should be.With all your might, press the bar straight up.
Continue its upward movement once the bar has
cleared forehead level. Proceed with this movement
until the arms are fully extended.
A safer alternative for the military press, is
keeping the weights in front of your head.
Execute
presses up and down from the nose or chin level,
going no lower than the collarbone.Never forget to sit straight against a back support,
and keep the natural curve in your spine, with
upper back and glutes glued to the chair.
The military press could arguably be the best
shoulder exercise there is. Just make sure to
practice care and regularity in doing this Bodybuilding shoulder exercise.
