How to Do a Free Weights Military Press for Shoulders
- 1). Find yourself a bench with a hard straight back to sit on. You will need to make sure that the area is not crowded. Grasp the dumbbells, one in each hand, and lift them to the level of your shoulders. Hold them in the crook of your hand between the thumb and the rest of the fingers. Make sure they are level across your shoulders.
- 2). Hold the dumbbells shoulder width apart and press up. Extend your arms until they are fully extended above your head. Do not allow them to lean back. When you reach the point of full extension, pause and then return to the start position. This is one complete movement.
- 3). Repeat Step 2 for a total of 12 to 15 repetitions. Those will form a set and you will do three sets with a two-minute break between them. Select a weight to use for your sets to be a weight such that you can perform the 12 to 15 reps. When you reach the end of your strength, your spotter will assist you in lifting those last few reps. Do not stop placing effort to press the rep out. Your spotter is merely a safety element to keep you from dropping the weights and injuring yourself or others.
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