Resistance Training For Lean Mass and Strength – Part 7: Military Press or Shoulder Press

This is the seventh and final part in our series called Resistance Training For Lean Mass and Strength. The Military Press (or Shoulder Press) is the last exercise we will look into that forms the core of the total body program I have been talking about in this series. The program build on the principles outlined in the free 7-Secrets to Getting Fit and Losing Weight – Fast! report in that it concentrates on compound lifting movements that will build lean muscle, burn fat and stimulate your metabolism.

The military press is also known as standing shoulder press. Simply put, it is lifting a weight above your head. A Shoulder press can of course be carried out in the seated position, but if you do the exercise while standing, your body is forced to use more of your muscular/skeletal system to support the weight, and to maintain your balance as you raise the bar. As a result, the standing military press will have a greater effect on your metabolism, which as you know, will help you burn fat even while you are at rest.

Method

The Military Press or Shoulder Press Is a Compound Lifting Movement That Will Build Lean Muscle, Burn Fat and Stimulate Your Metabolism

The Military Press or Shoulder Press Is a Compound Lifting Movement That Will Build Lean Muscle, Burn Fat and Stimulate Your Metabolism

The military press begins with your hands just wider than shoulder width on a barbell. The movement begins with the weight supported at collar bone level. You can get it there either by placing the bar in a stand slightly below shoulder height, or by performing a power clean (see Resistance Training For Lean Mass and Strength – Part 6: Power Cleans). With the bar stationery and in front of your head (beneath your chin) press the weight in an explosive and controlled movement upward.

Your back should be straight and your posture solid so that when you raise the bar, you are looking up slightly. The bar should then be able to pass in front of your face, moving vertically without you having to move around your nose, or without having to move the bar outward to avoid clipping your nose.

Continue to push the bar upward until your arms are almost straight. Avoid locking your elbows out as this can put an unhealthy amount of strain on your joints, as the weight will be supported primarily by your bones and joints rather than your musculature in the lock out position. Pause for a moment, and then allow the bar to return under control to the starting position.

You may see some trainers performing this exercise behind the neck. I see no great benefit in doing so as it tends to force your head forward slightly which in turn encourages you to round your back. Also, as someone who has previously dislocated his shoulder, behind the neck presses can put a great deal of strain on my shoulder structure.

That is the last of the 3 core compound exercises in this program i.e. squats, power cleans and military, or shoulder, press. They are all excellent compound exercises, although there are many others. Doing all 3 exercises in the same routine is arduous, so be sure that you are prepared before you start (see Resistance Training For Lean Mass and Strength – Part 3: Adaption).

Look out for some of my other posts where I talk about some of the other exercises you can incorporate to help create a comprehensive resistance program that will help you achieve your goals of lean muscle, weight loss and increased strength, fitness and overall well being. Alternatively, check out our workout routines here and put together your own variations.