THE MILITARY PRESS
The main muscles targeted in a military press are the shoulders.
When performing a military press, start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest.
Take a step back and position your feet shoulder width apart from each other. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Next lower the bar down to the collarbone slowly as you inhale. Lift the bar back up to the starting position as you exhale. Repeat for the recommended amount of repetitions.
Some tips to keep in mind when doing a military press to avoid shoulder pain, Overhead Press with a narrow grip so you don’t flare your elbows. Then shrug your shoulders at the top. Press the bar over your head, lock your elbows and shrug your shoulders towards the ceiling. This engages your traps and prevents shoulder impingement.