The army press is the press of the bar up in a standing or sitting position. Exercise helps to develop the muscles of the shoulder girdle. When performed, the load falls on the deltas, but the upper chest and triceps also develop.
Army press standing
Warm up before doing the exercise. After that, the projectile is fixed on a special rack. Then the operating weight is set on the bar, which is fixed with locks. Weight should be selected depending on how much you exercise, i.e. according to physical fitness.
To start the execution, approach the projectile. Take the barbell with a grip slightly wider than your shoulders, and then bring your chest and shoulders under the bar. Remove the projectile from the rack and take a step back to return to the starting position. The back should be straight. The legs should be set slightly wider than the shoulders in a slightly bent position to offset some of the load from the lower back.
Squeeze the bar up until your arms are almost completely extended. At the same time, you should not fully straighten your elbows - it is better to keep them slightly bent, which will reduce the risk of injury during execution. Then lower the barbell to chest level. At the bottom of the movement, do not touch the chest or shoulders with the bar. Then repeat the movement as needed. After completing the approach, lower the shell to your chest and place it back on the racks, taking a step forward.
Breathing when performing an army press should be even, and exhalation should be carried out when passing the heaviest section in the press until the arms are fully extended.
Seated military press
The seated military press is performed with a barbell or dumbbells while sitting on a bench. This option is somewhat easier to learn than the bench press. Before doing the exercise, you need to warm up, and then start doing it.
Sit on the edge of a bench with your back in a straight position. Legs should be set shoulder-width apart. If you have a bench with the ability to adjust the angle of inclination, you can set the backrest to a vertical position.
This will reduce the stress on the spine, which is especially important for people who have experienced back injuries in the past.
Take dumbbells in both hands, and then fix them at shoulder level. If the exercise is performed with a barbell, it is necessary to remove the projectile from the racks with a grip slightly wider than the shoulders. Squeeze the bar, leaving your elbows slightly bent at the top. In this case, the back should maintain a straight position.
When pressing dumbbells, the shoulders should be pulled back slightly and the chest should be straightened. The spine must be kept in a straight position until the end of the exercise to avoid injury. The dumbbells should be spread out to the sides so that the distance between the palms is wider than the shoulders, and the elbows are spread and look down. Squeeze the dumbbells in an upward arc. In this case, the movement must be completely vertical. At the top, the dumbbells should almost touch each other, and the arms should be straight (with a slight bend at the elbows). After the end of the movement, it is necessary to smoothly release the projectile along the reverse trajectory to the shoulders and do the required number of repetitions.
