Those with low-back problems should focus on seated military presses. [1] X Research source
In general, you’ll be using the squat racks to position the barbell. You can lift the weight from the ground, but make sure you keep your spine straight and bend from your knees to pick it up.
Make sure you engage your core muscles as you do the exercise. [2] X Expert Source Danny GordonCertified Fitness Coach Expert Interview. 18 October 2019. Squeeze your glutes as you push up to help protect your back. [3] X Expert Source Danny GordonCertified Fitness Coach Expert Interview. 18 October 2019.
Your elbows should form a 90-degree angle. [4] X Research source A “flat back” is essential to prevent injury. Do not push yourself if you can’t hold proper form – you won’t get stronger, you’ll just get hurt. [5] X Expert Source Danny GordonCertified Fitness Coach Expert Interview. 18 October 2019.
In general, you want to do enough reps so that the last 2-3 are tough, but still doable. Try and do three even sets. [6] X Research source
Tilt the seat slightly back, only 5-6 degrees, for comfort. Avoid bending backward to place the bar back on a rack. This puts extreme pressure on your back and arms. You do not need a seat with a back to do this – you can still protect your back just sitting on a bench while performing the military press. [7] X Research source Keep your feet flat on the ground and press up through your heels as you lift. [8] X Expert Source Danny GordonCertified Fitness Coach Expert Interview. 18 October 2019.
Keep your palms facing the same direction the entire time. Make sure both hands go up to the same height and back down to the same height. Use slow, controlled movements to ensure that your arms go up in a straight line, not outward or curved. [9] X Research source v
Javelin Press: Hold a barbell in the center, like you were throwing a spear. Then, using only this arm, perform a military press while keeping the bar parallel to the ground. Tighten your core to prevent leaning or angling to this side. Bottoms-Up Press: In the normal start position (hands near chest), grip kettlebells so that the weight is above your hands. Your palms face forward. Press up like normal, keeping the weights above your hands. Your forearms get an increased workout, and your form needs to be perfect to keep the bells from dropping or sliding. [10] X Research source
Grab a weightless bar and set it in the start position across your chest. Point your thumbs inward, towards your neck. Slide your hands until the tips of your thumbs touch the outside of your shoulders. [11] X Research source
To keep from leaning forward, the front knee should be slightly bent. [12] X Research source
Shoulder Flies Pull-ups Pike Presses Home shoulder workouts.
