How should I do military presses?

Military presses are commonly done by men, but many women can benefit from doing it, too, but using lighter weights or even just a bar. It can also be done with two dumbbells. However, this requires a bit more care, because lifting two weights simultaneously requires greater coordination and provides less stability.

Keep your back straight and lift with your legs -- not your back! With your feet about shoulder-width apart, bend your knees (not from your waist) to the point at which you can reach the bar. Look straight ahead and stand up. Once you are standing erect, bring the bar up to your shoulders and then over your head. Return the bar to shoulder level and extend again over your head. Choose a weight that is comfortable for 20 repetitions and that allows you to retain good posture with fluid movement.

Advanced military press variation is done exactly like the regular military presses, but instead of returning the weight to the shoulder position in front of your head, bring it down behind your head. This is more difficult and will require either fewer repetitions or less weight. Working out with weights offers the advantage of appealing to every age and strength because of the ability to add or decrease the amount of weight based on comfort and ability. As one gets stronger, the number of repetitions will increase, then eventually the amount of weight can be increased to get back to 20 repetitions, and the cycle will repeat as you continue to get into better shape.

For military presses with dumbbells, start with each weight on the ground, to the outside of your feet, so that you can grab them easily with your arms by your side. Again, lift with your legs and keep your back straight. Bring both weights to shoulder level simultaneously. From this position, lift both weights over your head, and then return to shoulder level and back to the overhead position repeatedly. This requires a bit more coordination and has less support than raising a single bar, so you might not be able to lift half the weight in each arm as the full amount that can be lifted in a military press using a single bar with weights.

Grip a barbell with an overhand grip placed at shoulder height. Stand with your feet shoulder width apart, your spine in neutral alignment and your core engaged. Using your legs and your shoulders and push the barbell up over your head in to a fully extended overhead position. Relax your arms and using your shoulders and legs to slow the decent return the barbell to your shoulders. Repeat as necessary.