The Military Press

A great muscle-building exercise, as long as you do it right.

Wanna look like G.I. Joe? The military press can help you get there. Do it right and it can strengthen your deltoids and triceps. Do it wrong, though, and it can mess up your shoulders and turn your arms into soggy noodles. Here are some handy tips to doing it right.

Position your feet a few inches wider than shoulder-width apart. And yes, you should do it while standing. Sitting takes away the shock absorption provided by the legs and puts too much pressure on the spine. There’s no need to lift your heels to assist with the press.

Your elbows are the key to proper hand spacing. In the down position, grab the bar so your arms are bent at approximately 45-degree angles.

The bar should be even with your shoulders. Lowering it to your chest can cause injury. Discomfort at the top, back or front of the shoulder means your form is off.

Press the weight from in front of your shoulders, not from behind. Use a weight that lets you perform two sets of eight repetitions. Delicate shoulder muscles can’t handle more than that.

Raise the weight until your arms are almost completely extended but not locked. The barbell should be above your head; letting it go back behind your head may cause rotator-cuff damage.

Keep your wrists straight. Bent wrists become injured wrists.

Keep your eyes facing ahead. If you crane your neck, you risk straining it. Use a mirror to keep an eye on your form.

Keep your back straight to minimize stress on the lower-back muscles.

Your knees should be straight. This is a shoulder exercise, so leave your lower body out of the action.