Dumbbell presses are also known as seated presses, and this exercise has been a staple in military training for decades. While it may seem like a simple exercise, the benefits that it provides are innumerable. Here are some reasons why the military press is such an essential strength training exercise.
1. Stabilizer Muscle Development
One of the biggest benefits of the military dumbbell press is the development of your stabilizer muscles. These muscles are responsible for keeping your joints and joints stable during movement. When you perform the military dumbbell press, the stabilizer muscles of your shoulders, upper back, and core are all activated to keep your spine stable. This means that you not only work your shoulder muscles but also your back and core muscles simultaneously.
2. Increased Muscle Mass
Another significant benefit of the military dumbbell press is an increase in muscle mass. This exercise specifically targets the middle deltoid, which is the muscle responsible for lateral shoulder movement. As you perform the exercise, your middle deltoid works to lift the weights overhead, which increases strength and muscle mass. Over time, this exercise will gradually strengthen your shoulders, which will help you to perform other movements like push-ups, bench presses, and lateral raises more effectively.
3. Improved Posture
Finally, the military dumbbell press can help you to improve your overall posture. This is because your shoulder muscles play a significant role in maintaining your posture. When these muscles are weak, it can cause slouching, hunched shoulders, and other issues that contribute to poor posture. By strengthening your shoulder muscles with exercises like the military press, you can help to improve your posture over time.
Tips for Performing the Military Dumbbell Press
If you're new to the military press, then here are some tips to help you get started:
1. Begin with a light weight: Start with a weight that you can handle comfortably for 10-12 repetitions. As you become stronger, you can increase the weight gradually.
2. Keep your feet flat on the ground: Make sure that your feet are planted firmly on the ground during the exercise. This will help to stabilize your body throughout the movement.
3. Keep your back straight: To prevent injuries, keep your back straight throughout the exercise. Your core muscles should be engaged to keep your spine stable, but avoid arching your back.
4. Control the weight during the lowering phase: As you lower the weights back down to your chest, make sure to maintain control of the weight. This will help to prevent injuries and ensure that you're targeting the muscles effectively.
Conclusion
The military dumbbell press is an excellent exercise for developing upper body strength, muscle mass, and overall posture. By targeting the middle deltoids and stabilizer muscles, this exercise can help you to improve your overall athletic performance. If you're new to the military press, make sure to start with a light weight and focus on good form. Over time, you'll be able to increase the weight and take advantage of the many benefits that this exercise has to offer.