There aren’t too many trainers who can prescribe you workouts that fit the military standards. As it traces a long history, the physical fitness level of a soldier is something that is molded and taught.
While the military might take some unorthodox approaches to fitness, the results are astonishing. Soldier success stories featuring weight loss increased speed and agility, and other such accomplishments have taken the internet and the world by storm. One workout allows you to get a taste for this differing training format.
The military press was developed to train your upper body. The workout allows you to utilize many key muscle areas, such as the deltoids and triceps. Below is a comprehensive review of the workout and an informative guide for everything you need to know about this military training technique.
The Workout That Operates Under Differing Formats
The first area we want to get into is the different variations of the military press. The standard version involves a barbell and an individual placed in a standing position. The repetitions and weight hoisted are both important factors into building your deltoid and triceps muscles.
Start with a comfortable weight limit to get a feel for the form. Slowly increase the weight amount when you have mastered the proper form. The form of this exercise starts with the barbell being hosted slightly above your collar bone. Lift the bar straight up and extend your arms completely. Locking your arms can lead to tendinitis and other injuries over time, so be sure to keep a fluid movement.
Holding this lift for a second or two is welcomed and it often leads to proper form development. As you develop a form, begin to operate the routine in a fluid movement. The movement mimics that of pumping your arms straight up and down. Be sure to keep the bar just directly above the collar bone during repetitions.
This positioning will allow for a complete upper body workout. The second involves completing the exercise from the seated position. This is a good practice method for those who rely heavily on their legs to support a lift. This will limit the effort admitted from your lower extremities, relying entirely on your core and upper body to produce the repetitions.
The last involves the use of dumbbells instead of a barbell. This can be operated from the seated or standing position. It is important to note the free movement produced by dumbbells. A barbell is flat and is much easier to support and keep stable than dumbbells tend to be. This method should be utilized after one has tossed around the barbell option a few times.
With dumbbells, the form can be limited and often hard to keep steady and fluent throughout a set. Be sure to hoist a weight that allows you to keep the pressure on your elbows and other portions of your body. If you are experiencing fatigue in areas not central to the upper body, the exercise is not being performed correctly.
Breathing is a very important element of this exercise. Improper breathing can lead to quicker fatigue and can disrupt your movements. As you breathe, your body follows along, allowing you to operate these movements with fluidity and in a concise nature. Before you prepare to extend your arms, take a big inhale.
Exhale once you fully extend your arms above your head. Repeat this process throughout the workout. To practice this strategic approach, start by performing the workout with the second or two holding technique presented earlier. This will make you aware of your breathing and present a case to whether or not it is something you need to work on.
One can also increase their explosion and hoisted weight amount through the use of a weight rack. The user can place the barbell on this rack and raise it to their collar bone level. This helps produce a movement that can create muscle memory tendencies. It will create a solid stopping mechanism that will train your arms as a personal notification measure.
Your body will recognize the location of where the weight should fall to before being hoisted again. This is also good practice for those attempting to reach personal records or maximize the weight they can lift above the head.
Reversing the Exercise
While this last piece is beneficial to the user, it can also present a greater injury risk. The barbell can be at rest directly above the top of your shoulder blades. The movement can then be completed behind your head, with the same full arm extension measures put in place.
This exercise format should be carried out with caution. Those who have experienced shoulder injuries and other upper body ailments should not commit to this format. It does present a more targeted burn towards areas of the deltoids, triceps, and the trapezius muscles.