Understanding the phases of the military press is essential to keeping proper form and safety throughout each step. If you only focus on phase one of the exercise, you may adopt unsafe techniques during the later steps. Unsafe techniques can lead to injury. Remembering specific cues and tips during all three phases of the military press helps keep users aware of what they are doing and avoid any potential mistakes.
Let’s evaluate the three must-include phases of the standing and seated military press to do this exercise safely and effectively.
The Setup - The setup is the first portion of the military press exercise. Athletes must properly rack the barbell on a squat rack at shoulder height to safely start with the weight at their shoulders. They must ensure an imaginary straight line can pass from the bar down to the middle of the foot to ensure lifting stability. If the person is using dumbbells, choosing dumbbells that are light enough to safely lift to shoulder height is essential to overall safety.
The Ascent - The ascent is the first moving phase of the military press. During the ascent, the person will start with their shoulders beneath the bar and rest the bar on their deltoids and upper chest. The next portion involves lifting the bar off the rack, stepping back with each foot to a position shoulder-width apart, and pushing the bar until your arms are locked out.
The Descent - The descent involves a reversed repetition of the same motions in the ascent phase to safely lower the bar back down to the chest.