Many people want to have beautiful shoulders. To do this, they sign up for various training sessions. For example, swimming. This is reported by WomanEL with reference to EURO.com.ua. But, if you do not yet have the opportunity to sign up for a pool, you can arrange an effective workout for these muscles right at home. One of the most effective exercises is the army bench press. Don't know how to do the army bench press correctly?
ContentHow to do the army press correctlyBenefits of the army pressHow to make the army press a part of your workout
According to trainer Rachel Straub, although this exercise is great for sculpting m’ muscles, if you don't follow basic form, this simple movement can hurt your muscles. But we want to help you avoid that.
How to do the army press correctly
- Start in a seated or standing position with your neck extended and your arms folded in a cactus position (open to the sides, elbows bent at 90 degrees, and pointing toward the floor). Brace your core and raise your arms overhead, fully extended forward with your palms facing forward. Lower back to the starting position, making sure your arms don't drop below your shoulders, and squeeze your shoulder blades together and down your back at the end of each rep.
- Reps/Sets for Best Results: Aim for three sets of 8-12 reps. If the last 3 reps of any set feel comfortable, increase the weight or reps (no more than 20), says Straub.
- Form Tips: If you want to add weight, grab a dumbbell or barbell in the same position. Just make sure to keep everything in front of your face, or you risk irreparable damage to your rotator cuff and neck, says Straub. Both the weight at the top of the movement and your elbows during the lowering should not go behind your head (which is more likely to happen with a barbell or machine).
Benefits of the Army Press
The army press is an exercise primarily for the shoulders, although it also works other arm muscles, such as the triceps. You can do it standing on an uneven surface to improve balance, or as part of a circuit workout to get more cardio, but overall, the army press is a strength exercise, explains Straub.
There are an endless number of shoulder exercises, but because the army press uses a basic functional movement (the press) from a vantage point (on the shoulder), it allows you to lift more weight than other shoulder exercises, such as deadlifts.
But be careful – even though it’s a very basic movement, people often do it incorrectly, which, combined with the weight, increases the risk of injury. Also, doing this movement too often can lead to shoulder problems, such as a torn rotator cuff. And if you have shoulder problems, it's better to give it up altogether, advises Straub.
How to Do an Army Press part of your workout
The army press shouldn’t be your primary shoulder movement—you need core strength to safely hold the weight overhead without compromising your rotator cuff, says Straub. And don’t do it during a full-body workout—it’s better to work larger muscle groups like your chest and back.
But it’s a great addition to your regular upper-body workout.
The army press is perfect as part of a superset or HIIT workout, along with chest exercises like chin-ups and presses, back exercises like rows and reverse curls, and arm exercises like triceps extensions and biceps curls.
Beginners should start with no weights and then move on to dumbbell, barbell, or band exercises once the biomechanics are mastered. You'll be more stable in a seated position. But for a more challenging workout, Straub suggests trying a standing bench press.
We also shared tips on how to do kettlebell squats at home. This is another powerful exercise for your muscles!