Known as one of the more rapid methods to attaining stronger shoulders, the military press has been around for ages. Although it is very beneficial, this lift is not that beginners have the easiest time grasping. I remember when I first started performing the military press, I would get these weird pains, in the middle of my stomach. Along with presenting the reason why this pain kept happening and what I did to stop it, I also have some techniques to try that will get you a set of wide shoulders that will have them all checking you out. When taking on implementing a military press into your workout routine, you have to figure out which type of bar you are going to use.
If you have a EZ bar laying around, the one in which the bar itself is curved, this is a great way to see where your strength lies for this lift. You don’t have to load up the weight until there is no more room, start with ten pounds. You have to remember that, if using an EZ bar from the floor, that you are going to be picking this weight up over your head. Many back injuries are caused from lifting weight that is too heavy, over the top of your head. The movement of weight being behind your back carries a high risk of pulling a muscle in your back. Until you are equipped with enough strength to get used to the overhead motion, you don’t want to overburden yourself.
Once the weight is up, slightly bend your back backwards and push the weight in an upward motion, never bringing the weight behind your head. You will want to have the barbell lightly come back down in the center of your chest. When doing a military press, you don’t need to be speedy but will want to take things slowly. Jerking motions while doing an exercise that requires balance could have youT ending up laying on the floor!
Getting back to the issue of abdominal pain, when this started, I had no clue why it was during the military press lift. As I began to record how I was standing, I learned why I was suffering from such sharp pain. What was happening was, as I started bringing the bar up, my body would subconsciously bend backwards slightly. After I figured out my movements were causing abdominal pain, it took time to swing things back in my favor. It took many months before I was able to progress to using military presses with an actual full-size barbell. If you attempt to work on your shoulders with a big barbell, you have got to be fairly strong.
What you have to look at is the specific groups that you are trying to pack on size to. An empty barbell doesn’t seem so weighted down, when pushing it with your arms. However, once all of the weight is on such a small sized muscle group, like your shoulders, you have to go lighter with this exercise. If standing up and doing a set of military presses can not be done, there are machines that let you sit down. I find the movements needed to effectively perform this shoulder lift were far too awkward to accomplish on a machine but you could have better luck than I did.