What Are the Different Variations of Military Press?

The military press, also known as the shoulder press, is a classic exercise that primarily targets the shoulders but also works the triceps and upper chest.

It's a great way to build upper body strength and improve overall fitness. However, performing the same exercise repeatedly can become monotonous and lead to boredom or plateauing over time.

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Variations of military press exercise

It's essential to incorporate variations into your workout routine to keep things interesting and challenging. variations in the shoulder press exercise.

Tips for Maximum Efficiency

1. Keep the core and glutes engaged throughout the exercise to maintain stability and prevent injury.
2. Avoid arching the back or leaning forward during the movement.
3. Use controlled movement throughout the exercise. Avoid using momentum to lift the weight.
4. Keep your elbows in and wrists straight to avoid unnecessary stress on the joints.
5. Don't forget to breathe. Inhale as you lower the barbell, and exhale as you push it up.

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Dumbbell Military Press

The dumbbell shoulder press is a variation of the military press. Also called the barbell press, it involves using dumbbells instead of a barbell. It's a great way to work on each arm independently and improve stability.

To do the exercise, stand with your feet shoulder-width apart, and hold a dumbbell in each hand at shoulder height. Press the dumbbells overhead, keeping the elbows in and wrists straight.

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Seated Military Press

The seated press can be done with dumbbells as well as with barbells. (Arthur Edelmans/ Unsplash)

The seated military press is a variation of the shoulder press that involves sitting down while performing the exercise.

It's a great way to reduce stress on the lower back and focus on the upper body. To do the exercise, sit on a bench or chair with your feet flat on the ground. Hold a barbell or dumbbell at shoulder height, and press the weight overhead. Return to the starting position.

Arnold Press

Arnold Press is a variation of the military press that was popularized by bodybuilder Arnold Schwarzenegger.

It involves twisting your arms as you press the weight overhead, which engages the biceps and chest muscles apart from the shoulders. To perform the exercise, hold a dumbbell in each do at shoulder height with the palms facing your body.

As you press the weight overhead, twist your palms to face forward. Lower the weight back down to shoulder height, and twist your palms back to face your body.

Push Press

The push press is a variation of the shoulder press that involves using the legs to generate momentum and help lift the weight overhead. To do the exercise, start with the weight at shoulder height, and dip down slightly, bending the knees. Quickly extend your legs, and use the momentum to press the weight overhead.

Standing military press

Standing shoulder press requires standing straight and taking the barbell above your head (ELIAS VICARIO/ Unsplash)

The standing shoulder press is another classic variation of the shoulder press that involves standing while performing the exercise. To do the exercise, stand with your feet shoulder-width apart, and hold a barbell at shoulder height with your palms facing forward.

Press the barbell overhead, keeping the elbows in and wrists straight. Lower the barbell back down to shoulder height and repeat.

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Incorporating variations of the military press exercise in your workout routine can help keep things interesting and challenging.

Each variation targets different muscle groups and can help improve strength and overall fitness. Always prioritize proper form, and adjust the weight as needed. With practice and consistency, you can improve your strength and fitness with these variations of the shoulder press exercise.

As with any exercise, start with lighter weights, and focus on proper form before gradually increasing the weight