Step 1: Set your supports on the military bench or rack so you can unrack the pipe and be in proper position to perform the military barbell press.
Adding Kettlebells
Step 2: Double each mini-band and loop it through the kettlebell. Then hang it on each end of the PVC pipe.
Step 3: After loading the kettlebells, sit on the bench with your back touching the pad, and your feet firmly on the floor. Position yourself on the adjustable bench so that the bar is close to your body. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your traps and upper back are tight. When grasping the pipe, wrap your thumbs around the pipe tightly and make sure your palms are facing forward. Use a grip that is about shoulder width.
Step 4: Keeping your elbows slightly tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. If using a spotter, have them assist you in unracking the weight to the starting point. NOTE: Because of the awkwardness of the pipe and bands, it is recommended to use a spotter on this movement. With the kettlebells hanging, you will need to focus even more on staying tight so that you do not lose balance. While keeping your air in, lower the weight in a controlled motion with the pipe close to your face until it reaches your chin area. The pipe can be lowered all the way to your collarbone area or as high as eye level depending on your shoulder health. Throughout the descent, ensure that your upper back and traps are tight.
Step 5: After the pipe reaches the chin area (or your preferred final destination), press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout this movement, maintaining tightness throughout your lower body and back. Again, stay tight so that the bar doesn’t become loose when pressing. This will be extremely difficult at first.
Step 6: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Heavier kettlebells can be added to the pipe between sets.
Benefits:
The military barbell press is the premier compound movement for building your shoulders and shoulder area.
Add in some hanging kettlebells and a PVC pipe, and you’ve instantly got a great stability pressing movement that may be unlike anything you’ve ever tried.
This can be an ideal way to build stability and strengthen stabilizer muscles, or to help rehab a shoulder, chest or tricep injury.
If you don’t stay tight on this exercise, the pipe will wobble like crazy, making the movement nearly impossible. As you improve and stay tighter, you will notice the pipe staying much more stationary.
Without a doubt, it provides a great challenge to your pressing muscles, giving your shoulders and triceps an excellent pump in the process. This can be used as a fantastic finisher to your workout.
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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[2] http://www.youtube.com/embed/H_w5NXuNnIY
[3] http://www.youtube.com/embed/IyV2-FwUtSc
[4] http://www.youtube.com/embed/QX3P8eulJ2k
[5] http://www.youtube.com/embed/laL3o1DjtJQ
[6] http://musclepharm.com/exercise/lying-incline-shoulder-press
[7] http://musclepharm.com/exercise/incline-rear-delt-fly
[8] http://musclepharm.com/exercise/1-arm-lateral-raise
[9] http://musclepharm.com/exercise/full-lateral-raise
[10] http://musclepharm.com/exercise/lateral-raise
[11] http://musclepharm.com/exercise/vertical-dumbbell-front-raise
[12] http://musclepharm.com/exercise/full-frontal-dumbbell-raise
[13] http://musclepharm.com/exercise/dumbbell-front-raise
[14] http://musclepharm.com/exercise/upright-rows
[15] http://musclepharm.com/exercise/military-seated-dumbbell-press
