{"id":14266,"date":"2025-09-16T00:00:00","date_gmt":"2025-09-15T22:00:00","guid":{"rendered":"https:\/\/bilboteam.com\/how-to-do-military-press-without-injuries-correct-technique-with-barbell-and-dumbbells\/"},"modified":"2026-04-12T00:14:15","modified_gmt":"2026-04-11T22:14:15","slug":"how-to-do-military-press-without-injuries-correct-technique-with-barbell-and-dumbbells","status":"publish","type":"post","link":"https:\/\/bilboteam.com\/en\/how-to-do-military-press-without-injuries-correct-technique-with-barbell-and-dumbbells\/","title":{"rendered":"How to do Military Press WITHOUT Injuries | Correct Technique with barbell and dumbbells"},"content":{"rendered":"\n

The Military Press<\/strong>, also known as the shoulder press<\/em>, is the undisputed king for building strong, broad and functional shoulders. However, it is also one of the exercises where most mistakes are made, often due to lack of knowledge about proper technique. <\/p>\n\n

For me, with two herniated discs, I have had to learn the hard way that poor execution not only limits gains, but can be a one-way ticket to the physiotherapist’s office. Therefore, I have analyzed this exercise in detail to find the formula that will allow you to progress without injury and by applying the Bilbo method to the Military<\/a><\/strong> to the Military Press. <\/p>\n\n

Muscles that work in the Military Press<\/h2>\n\n

Although the military press may appear to be a simple vertical pushing exercise, it is a compound movement that requires the coordination of several muscle groups.<\/p>\n\n

Deltoid (shoulders): the great protagonist<\/h3>\n\n

The main muscle that takes center stage in the military press<\/strong> is the anterior deltoid<\/strong>, the front part of the shoulder. It is responsible for initiating the pushing movement. To a lesser extent, the middle portion of the deltoid is also activated to stabilize the weight and contribute to the lift. The key is to feel the engorgement in this area. As I like to say, if you don’t feel it here, something is wrong. <\/p>\n\n

Triceps, trapezius and core: the deluxe helpers<\/h3>\n\n

The triceps<\/strong> is a crucial secondary muscle, especially in the second half of the stroke, when it is responsible for fully extending the arm. The trapezius<\/strong> and back stabilizer muscles<\/strong> also play a key role, keeping the body upright and allowing the weight to move in a straight line. Last but not least, the abdominal and lumbar area<\/strong> (the core<\/em>) contracts to form a solid block, protecting the spine from injury. This connection is vital; in my case, with my hernias, I have found that if the knees are not slightly bent and the body forms a block, the lower back suffers. <\/p>\n\n

\"How
How to do military press correctly<\/figcaption><\/figure>\n\n

The ultimate implementation guide: step by step<\/h2>\n\n

Good technique is what separates a lifter from a simple weight pusher<\/em>. Pay attention to these key points. <\/p>\n\n

Starting position: Grip and posture are everything.<\/h3>\n\n