Developing large, powerful shoulders rounds out an impressive physique. Wide shoulders help your waist appear narrower and accentuate the V shape of a muscular torso. The military press is a shoulder-building free weight movement that involves pressing a weight overhead from a standing position. You can perform similar overhead pressing movements with free weights or machine from a seated position. Check with your doctor before starting a resistance training regimen.
Anatomy
ExRx.net notes the military press develops your anterior deltoids, lateral deltoids, triceps brachii and trapezius muscles. The anterior deltoid spans across the front of your shoulders and the lateral deltoid runs along the side of your shoulders. The trapezius muscles spans from the base of your neck to your deltoid muscles and the triceps runs along the rear portion of your upper arm.
Barbell Behind the Neck Presses
The barbell behind the neck press involves pressing a barbell overhead while sitting on a military bench. Lowering the barbell to the base of your neck provides an alternative to the military press. Military presses involve lowering the bar to the breastbone area. The movement can also be performed on a shoulder press machine, Smith machine or hammer press. Do four sets of 12 repetitions to develop shoulder size and strength. Rest for 60 seconds between sets.
Shoulder Press
The shoulder press involves pressing a barbell overhead from a seated position. The bar should be lowered to the upper chest during the negative phase of the movement. Maintaining a grip wider than shoulder width can compromise the exercise range of motion. Perform four sets of 12 repetitions for bigger, stronger shoulder muscles. Rest 60 seconds between sets.
Tips
All variations of the military press should be performed with a spotter to maintain proper form and reduce the risk of injury. Stretch for five minutes pre and post workout to increase shoulder flexibility. Warm up with 5 minutes of light jogging before your resistance training workouts to bring blood into the shoulder and optimize your workouts.
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