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One of the exercises you can choose is the dumbbell military press. This is an overhead press that primarily targets the arms and shoulders, but also strengthens the chest and core muscles.
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As with all types of weightlifting exercises, knowing proper technique and maintaining proper form can help prevent injury.
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Some people have a personal trainer who can advise them on the correct way to perform different exercises. If you don't have a trainer, here's how to complete the seated and standing dumbbell military press for best results.
Grab two dumbbells and sit on an incline bench. Make sure the back of the bench is set at a 90 degree angle.
For more information on how to do the seated dumbbell military press, also called the seated shoulder press, watch this video:
Completing the standing dumbbell military press is the same as completing the seated press. The main difference is how you position your body.
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You can also use a different attitude. Take a small step forward with one foot. Standing firmly on both legs, with both knees slightly bent, complete the dumbbell press.
In addition to the basics of how to complete the dumbbell military press, it's important to understand proper form.
To avoid injury to your lower back and neck, keep your glutes and abs engaged as you complete the dumbbell press.
Some people keep their palms facing forward the entire time while lifting, while others prefer their hands to face their body.
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You can also start with your palms facing your body and slowly rotate your arms as you press the dumbbells overhead, so your palms are facing forward. It is important to fully extend your arms without locking your elbows.
Using an incline bench will help prevent injury while completing the seated dumbbell military press. The bench supports the lower back, keeping it straight. Do not complete this exercise in a backless chair.
When completing a seated or standing dumbbell press, inhale as you push the weight toward your body, and exhale as you push the weight overhead.
Some people make the mistake of arching their lower back when lifting weights. This puts a lot of stress on the lower back and can lead to injury. To avoid straining your back, do not use heavy weights.
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You should also avoid rocking or rocking your body when you lift the dumbbells overhead. Too much swing indicates that the weight is too heavy, which can lead to injury.
If you find the seated or standing dumbbell military press too easy, you can make it more challenging by adding more weight. Don't be too fast. Gradually increase the weight to build endurance, strength, and muscle mass.
If you've only done the seated dumbbell military press, moving to a standing position can also make the exercise more difficult. When you stand up, you engage other muscles for balance and stability.
Also, instead of raising both arms above your head at the same time, try raising one arm at a time.
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On the other hand, if the dumbbell military press is too difficult, you can make it easier by using lighter weights.
To start, place both feet near the center of the band. Holding one end of the band in each hand, bring the held end up to shoulder height with your arm at a 90-degree angle. From here, raise your arms above your head until your arms are full.
Both types of weights help increase muscle mass, but barbells may make it easier to lift heavier weights than dumbbells. Heavier weights help build muscle faster.
The dumbbell military press is a great exercise if you want to build muscle mass and strength in your arms, shoulders, core, and chest.
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As with any weightlifting exercise, proper technique and form are essential for best results and injury prevention.
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