Military Press

Areas Involved: Deltoids, Triceps, Trapezius

Starting position: Use the "Knee Boost Technique" or a spotter's assistance to get the dumbbells to the starting position (Figure 2).

Movement: Press the dumbbells overhead. The weight should be pressed up so that the arms are straight but not forcefully locked. Do not bang the weights together. Keep abdominal muscles tight and avoid arching the back. Exhale through the sticking point. Lower weights slowly to shoulder level.

Spotter stands behind lifter, ready to provide assistance at the wrists, if needed (Figure 3).

Figure 1

Figure 2

Figure 3

Figure 2

Figure 3

.ateral

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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