The Military Press: A must for shapely shoulders

16 Jun

Whether you’re competing in a bodybuilding, physique or bikini competition, the impact you make when you step on stage is the key to success in this field. And, though the level of definition is certainly different across these platforms, having a strong, commanding set of shoulders is an important part of the package.

No matter how tight your glutes or rock-hard your abs, if you don’t have a strong set of shoulders, you just won’t have the same stage presence – end of story. Your shoulders dictate everything from how you hold yourself to how you’re proportioned, so shoulder workouts are a crucial part of figure competition training for any entrant. 

One of the most tried and true techniques to tone your deltoids is the classic Military Press. This is known as a compound exercise because, as MuscleMagFitness.com explains, it works mulitple joints and requires all three sides of your shoulder muscles to kick into gear.

This exercise can be performed standing upright or sitting at the edge of an exercise bench, depending on how many other muscles you want to involve in the process. Then, with all your core muscle tightened to keep your upper body stable, grab two dumbbells and hold them up on both sides of your head so that your elbows are at a 90 degree angle. Then, simply lift both weights so your arms are nearly straight up in the air, but be sure to avoid locking your joints.

Depending on preference, this can be performed with a barbell as well. However, the source warns that competitors who go this route avoid lifting the weight behind their necks, since this can cause shoulder strain. 

A great set of shoulders is the perfect accessory for any posing suit, so don’t skimp on this section of your workout regimen!  

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