MILITARY PRESS WITH BAR

With the military bar press we add a new exercise to the shoulder exercise guide. Let’s see how it is done correctly!

It does not need too much introduction since it is one of the most common exercises of any gym routine, however we will try to provide both experienced and beginners with all the relevant information to polish or learn the correct execution.

As we will see below, it allows us to perform different variants to focus the work on different muscle groups in addition to exercising the shoulders as the main group.

Although it does not require too much gym equipment, we will use a bar and a flat bench with adjustable sword, this last factor is very important to perform the Pres with Bar safely.

It is imperative that we have good back support, especially if the work we do requires considerable weight.

Without more to say let’s see in detail each particularity for these variants: back-the-neck bar press and front bar press.

HOW TO PERFORM THE MILITARY PRESS WITH TRASNUCA BAR?

1. We sat on the bench, with the bar firmly grasped behind the back of the neck taken in pronacion.
2. Inspire and raise the bar vertically, without flexing the abdomen too much.
3. At the end of the movement, we exhale and proceed to descend the bar in a controlled way to the initial position.

These shoulder exercises request the deltoid in addition to the trapezius and triceps, in addition it can be done both sitting and standing with special equipment that allows a guided load

HOW TO PERFORM THE MILITARY PRESS WITH FRONT BAR?

This exercise can be done standing but paying great attention not to highlight too much the curvature of the back at lumbar level to avoid generating any overexertion on that area.

1. We sat on the bench, with our backs firmly and the bar at the height of the upper chest, taken in pronation.
2. Inspire and raise the bar vertically.
3. At the end of the movement, we exhale and proceed to descend the bar in a controlled way to the initial position.
4. This exercise for shoulders has, in particular, two more variants, in addition to the usual position that we have already explained.

TIPS FOR PERFORMING THE MILITARY PRESS WITH BAR

• This exercise requires a powerful midsection and good lumbar muscles that will contract isometrically to stabilize the spine. This is the key to maintaining a good balance.
• To help maintain balance, look ahead and hold your head up. If we change the position of the head, or we will change the requested muscles or in the worst case we could generate some type of injury. When using very heavy weight discs, this position puts too much strain on the spine can cause back problems.
• Full extension of the arms or locking in the upper position is important for complete contraction of the deltoids and triceps.
• Although the Press with Bar can be carried out standing or sitting, the first position is preferable if when sitting we do not have any support on our back. It is more difficult to maintain balance when sitting freely, but if you have a bench with support, you will get better benefits.
• Follow the recommendations given above when breathing in order to stabilize the chest, protect the spine and create a support against which the muscles of the waist and shoulder will shrink. Maintaining stiffness of the abdominal area prevents flexion of the spine during travel and helps prevent injury.