September Exercise of the Month - Barbell Military Press

Contributed by Brien A. McMurray, CSCS, M.A., Personal Trainer SPORT FIT Severna Park

The Military Press is performed by standing with the barbell held in both hands in front of you with the bar resting on your upper chest right underneath the clavicle (collar bone). The bar is pressed upwards until the elbows are completely locked out with the weight directly overhead. The bar should be lowered back under control and brought back to the upper chest. Many people decrease the range of motion by bringing it back to the chin. When beginning any weight training program it is recommended by the National Strength and Conditioning Program to keep the reps in the 8 – 12 reps range. The last 2-3 reps should be challenging. If it is not challenging then the weight should be increased. On the other hand, if you can not perform at least 8 reps with good technique and full range of motion then the weight should be decreased.

If I have to pick my favorite upper body exercise, it is the Barbell Military Press. This is far superior exercise than the popular Bench Press. Many athletes enjoy doing the Bench Press and, quite frankly, over emphasize it. How functional is the bench press when are we on our backs and pushing the weight up ?? The Barbell Military Press is a far superior exercise than the Bench Press.

First, it is “ground base” exercise. We are standing up and supporting the weight. As in most athletic events and in everyday chores we are on our feet supporting weight. As you are pushing the weight up over your head, your intra-abdominal pressure rises thus increasing your core strength. In addition, since your vertebrae is bearing the weight, this activates “bone mineralization.” This helps prevent Osteoporosis. In fact, any ground base exercise where you are bearing the weight is far superior to any exercise where you are seated or lying down. This is the main reason why free weight exercises that are ground based are far superior to any machine exercise.