World Bodybuilding

The military press is for the deltoid muscles. The front deltoid is the biggest muscle here and a pressing movement with a barbell is basic to its development. Your grip on the bar should be about 5 inches wider than your shoulders. Sitting with your feet approximately a foot apart, lift the barbell from the floor to the chest area, which is called cleaning the weight; then in a second movement press it slowly and smoothly over your head and lock your elbows. This exercise can also be performed from a standing position; however, I prefer the sitting version because it eliminates excessive strain on the lower back. I would strongly recommend that you use a sturdy lifting belt. Again, you can use the add-weight principle.