Tuesday, September 1, 2009

Weights for beginners - Military press with bars

Standing military press is a classic exercise for the development of the shoulders, you should run along a very good technique because it can cause injuries and lumbar spine.

The most appropriate would be to conduct military press sitting on a bench with his back to 90 º to get full support of your back, you can also use any of the machines designed to perform this exercise while minimizing the risks.

Implementation

Sitting up straight, fuck bar pronated and resting on the upper chest and legs spread to shoulder height, forearms perpendicular to the ground.

Lifting the arms while keeping the pressure on the shoulders until your arms are almost fully stretched. Take air during the motion. Slowly return to starting position, pushing air from the lungs.

Muscles involved

Anterior deltoid, deltoid external beam clavicular pectoralis major, trapezius, triceps, serratus.

Standing military press is a classic exercise for the development of the shoulders, you should run along a very good technique because it can cause injuries and lumbar spine.

The most appropriate would be to conduct military press sitting on a bench with his back to 90 º to get full support of your back, you can also use any of the machines designed to perform this exercise while minimizing the risks.

Implementation

Sitting up straight, fuck bar pronated and resting on the upper chest and legs spread to shoulder height, forearms perpendicular to the ground.

Lifting the arms while keeping the pressure on the shoulders until your arms are almost fully stretched. Take air during the motion. Slowly return to starting position, pushing air from the lungs.

Muscles involved

Anterior deltoid, deltoid external beam clavicular pectoralis major, trapezius, triceps, serratus.

For more info, visit my latest hub: Weight training for beginners - Month 1

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