Step 1: Place dumbbells at the end of the bench, by your feet, and then pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly
Step 2: Lift up each leg to give the dumbbells momentum and guide the dumbbells to your shoulder area. While rocking back, also pinch your shoulder blades together and make sure your traps and upper back are tight. Once the dumbbells are in place, place your feet firmly on the floor, keeping your lower body tight as well.
Step 3: With the dumbbells about shoulder width apart, inhale and press the weight up in a straight line, so that it ends up in line with your head at the top of the movement. Keep your elbows slightly tucked and also ensure your wrists remain in a neutral position. Throughout the press, ensure that your upper back and traps are tight.
Step 4: After completing a rep, exhale and lower the dumbbells in a controlled manner until they reach shoulder level, which is your original starting position. While lowering in a controlled manner, keep your shoulders pinched and your body tight, until the dumbbells reach shoulder level. Keep your feet firmly on the floor throughout this movement, maintaining tightness throughout your lower body and back. Additionally, make sure your shoulder blades continue to be pushed together and your elbows are slightly tucked.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then place the dumbbells back onto your knees before placing them on the floor. Heavier weight can be used between sets.
Benefits:
The military dumbbell press is one of the premier compound movements for building your shoulders and shoulder area.
When done correctly, it is a great movement to add strength and mass to your shoulders, upper back, traps and even your triceps.
This exercise can be a great tool for developing a stronger bench press, and can also be used on its own as a compound movement to build larger shoulder muscles.
Nothing will build shoulder strength quicker than the military press, making it the best shoulder exercise around.
Using dumbbells can allow for a greater range of motion and may be easier on your shoulders in some instances.
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. Sit down on an incline bench so your face is facing the bench (the opposite way of an incline press). The dumbbells should be at your sides. Step 2: Keeping your knees slightly...
Step 1: Pick up one dumbbell off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbell should be directly in front of you (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower back tight and...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms still facing in). Step 2: Keeping your knees slightly bent, your arms slightly bent and your lower...
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Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
Step 1: Pick up the dumbbells off the floor or off the rack using a neutral grip (palms facing in). When grasping the dumbbell, wrap your thumbs around it tightly. The dumbbells should be directly in front of you and touching (with your palms now facing your body). Step 2: Keeping your knees slightly bent, your arms slightly bent and your...
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