Military Press (Overhead Press)

Description

PURPOSE: The fundamental mass-building exercise for the shoulders. Develops overall deltoid size and strength, particularly the front and middle heads. EXECUTION: (1) Standing or seated, take a barbell from a rack at shoulder height with an overhand grip slightly wider than shoulder width. (2) Press the bar straight up overhead until your arms are fully extended. (3) Lower the bar back to shoulder level under control. KEY TIPS: Keep your core tight and don't lean back excessively—this turns it into an incline press. Press the bar in a straight line, moving your head slightly back as the bar passes your face, then forward once it clears. Don't bounce the weight off your shoulders at the bottom. Arnold preferred doing these seated to eliminate leg drive and isolate the shoulders more. VARIATIONS: Behind-the-Neck Press (places more emphasis on medial and rear deltoids but can stress the shoulder joint—use only if you have good shoulder flexibility), Dumbbell Press (allows greater range of motion and independent arm movement), Push Press (using slight leg drive to handle heavier weight for overload).