Military Press

Directions:

Preperation/body position

1. Load bar with a suitable weight. Put on safety collars.
2. Take an overhand shoulder width grip, and take bar off rack (or Clean off floor if you do not have a rack).
3. Carefully place the barbell just in front of your neck, whilst keeping torso erect, and back straight.

Excution/Movement

1. Whilst keeping torso erect, press the bar upwards until arms are extending above.
2. Whilst keeping good body posture, slowly lower the weight back in front of the neck.
3. Repeat for desired amount of repetitions.

Comments

The military press is the name given to a standing barbell shoulder press. Many people call the seated version a military press, but this is not correct.
The military press is a popular choice for shoulder pressing, and is also usually more comfortable in motion compared to that of the behind the neck press.

Shoulder pressing is an effective way to stimulate the anterior (front) and lateral (side) deltoid heads. The stress placed on the posterior (rear) head is minimal however, and is not recruited much during the lift.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.