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Word Count: 805
While the so called king of the upper body lifts is the bench press a very important lift for explosive upper body strength is the shoulder or military press Focusing on more the more athletic oriented deltoids rather than the physique-enhancing chest the military press is a staple of all athletic work-outs The shoulders are made up of eleven muscles of which the deltoids are the most important The delts are actually composed of three separate parts or heads The anterior deltoid is found on the front part of the shoulder and is used when raising the upper arm forward the middle deltoid is located on the side of the shoulder and is involved when lifting the upper arm sideways away from the body the posterior deltoid resides on the back of the shoulder and draws upper arm backward There are several variations in this lift including standing or back-supported seated versions The shoulder press can also be executed using dumbbells a barbell or some type of exercise machine This paper will concentrate and describe the seated barbell version To perform this movement sit down and place your feet flat on the floor Grasp the bar and space your hands slightly wider than shoulder width apart The bar should be resting on the front deltoids and the collarbone To begin the exercise push the bar straight up until your arms are just short of locking out There will be a slight backwards push to raise the bar over your head Pause briefly in this position and then return the weight under control to the starting position Technical Analysis of the Seated Military Barbell Press Starting Position Lower Body The ankle is slightly flexed simply because of the seated body position The knee is flexed These two joints should remain in the starting position for the duration of the lift and the lower body should not be used to properly execute this
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