How to do the Dumbbell Military Press:
The dumbbell military press is one of the most popular exercises among bodybuilders. There are many variations of this exercise. Most of them include a few different sets and reps, but they all involve performing some form of pressing movement with a barbell or weight plate. A common mistake made by beginners is not doing enough repetitions during their training sessions.
For example, if they only perform 10 reps, then they will get bored easily and stop progressing. They might even injure themselves while trying to lift heavy weights.
In order to make progress in your strength training program, it is very important that you train frequently and consistently. If you don’t have time to do so, then at least do the minimum amount of work necessary for your goal. The key here is consistency!
Dumbbell military press is a great exercise because it requires little equipment and it’s relatively easy to learn how to do. You simply need to choose the right weight for your goals and practice until you’re comfortable with the technique.
If you want to improve your bench press, then focus on performing 3 sets of 8-12 reps with a weight that allows you to complete all 12 reps without assistance from another person. For the best results, rest for 1-2 minutes between sets. This reduces the risk of getting pumped or fatigued during your training session. On the other hand, if your goal is to improve your shoulder size and strength, then focus on doing 3 sets of 8-12 reps with a heavy weight (i.e.
5 reps) and a lighter weight (i.e. 25 reps). Rest for 3 minutes between sets to allow for better recovery.
How to do the Dumbbell Military Press:
Start by choosing the right weight for your skill level. Grip a single dumbbell in one hand and rest it on your shoulder. Your palm should be facing forward and your arm should be straight. Now, bend your legs slightly and keep your core tight.
This will help you balance properly. Next, push the weight upwards until your arm is straight again. At this point, your elbow should be locked and the dumbbell should be over your head. Slowly bring the weight back to the starting position. That’s one repetition. Repeat this procedure for the recommended amount of repetitions.
The standing dumbbell military press is a good exercise for people with lower back problems because you can balance yourself without arching your back too much. However, you have to make sure that you don’t lean too far forward or too far backwards when doing this movement.
This video shows you how to do the standing dumbbell military press:
Good luck with your new routine!
Sources & references used in this article:
EMG analysis of the scapular muscles during a shoulder rehabilitation program by JB Moseley JR, FW Jobe, M Pink… – … American journal of …, 1992 – journals.sagepub.com
Ativação do trapézio inferior e serrátil anterior: qual o exercício para reeducação neuromuscular da escápula? by JA Baley – 1982 – Prentice Hall Direct
BODYBUILDING RAMBLINGS: A Torrid Love Affair with Machines by RPG Barreto, CC Robinson… – ConScientiae …, 2012 – search.proquest.com
Periodization Techniques by M Lipowski – Journal of Applied Sport Science Research, 2015 – mikelipowski.com
