Lever Military Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Military Press is a strength-training exercise performed on a leverage machine that primarily targets the shoulder muscles while also engaging the triceps as secondary movers. This machine-based variation of the traditional military press provides a controlled and stable environment, making it ideal for isolating the deltoids with reduced risk of imbalance or injury. By pressing the lever handles upward from shoulder level to full arm extension, the exercise effectively builds upper body strength and shoulder definition. The fixed path of motion allows for consistent form and muscle engagement, making it suitable for both beginners and advanced lifters looking to develop their upper body.
How to Perform
Set your position and brace your core:
Sit upright on the machine bench with your back firmly against the pad. Plant your feet flat on the floor for stability. Tighten your core muscles to support your spine and prevent arching during the press.
Grip the handles and prepare to lift:
Grasp the lever handles at shoulder level with a firm grip, keeping your elbows slightly in front of your torso. Make sure your wrists are aligned with your forearms to avoid strain.
Press upward with control:
Drive the handles upward by extending your arms overhead in a smooth, steady motion. Focus on engaging your shoulders while keeping your body still and your neck relaxed.
Pause briefly at full extension:
Once your arms are fully extended above your head—but not locked out—hold the position for a second to maximize muscle engagement and stability.
Lower with precision:
Slowly bring the handles back down to the starting position, stopping when your elbows are at or just below shoulder level. Control the descent to avoid using momentum and maintain tension on the muscles.
Repeat the movement:
Continue for your chosen number of reps, prioritizing clean form and consistent tempo throughout the set. Avoid leaning back or bouncing the weight at the bottom of the motion.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Secure a firm grip:
Hold the machine's handles firmly with your thumbs wrapped fully around them and your palms facing forward. This type of grip provides better stability and reduces the risk of slipping or losing control during the movement. Avoid using a grip without the thumbs (also called a false grip), as it can be dangerous and increase the chance of injury.
Lift with steady control:
Press the handles upward in a slow, fluid motion, extending your arms overhead without locking out your elbows at the top. The goal is to activate the muscles through tension—not to rush through the reps.
Lower with precision:
Bring the handles back down gently to shoulder level, keeping the descent just as controlled as the upward phase. Avoid letting the weight drop quickly, as this can reduce muscle activation and place unnecessary strain on the joints.
Avoid momentum and jerky motions:
Keep your movements deliberate and steady. Using speed to lift the weight may seem easier, but it takes away from the effectiveness of the exercise and can lead to injuries. Slow and intentional reps help you build real strength and control.
How Not to Perform
Don't arch your back excessively:
Avoid leaning backward or arching your lower back as you press the weight up. This shifts focus away from your shoulders and puts unnecessary strain on your spine, increasing the risk of injury. Keep your back straight and your core engaged to maintain proper posture throughout the exercise.
Don't use a thumbless grip:
Never perform the exercise with a thumbless grip (also called a "false grip"). This reduces your control over the handles, making the exercise riskier and less effective. Ensure your thumbs are wrapped around the handles to maintain a firm, secure grip.
Don't lock your elbows at the top:
Fully extending your arms is important, but avoid locking your elbows at the top of the movement. Locking can put undue pressure on the elbow joints, potentially causing injury. Instead, leave a slight bend in your elbows to keep tension on the muscles and maintain control.
Don't rush the movement:
Moving too quickly during the press phase, or allowing the weight to drop rapidly, can lead to improper form, muscle strains, and reduced effectiveness. Focus on slow, controlled movements, both during the upward and downward phases of the press. This will maximize muscle engagement and minimize the risk of injury.
Don't use momentum:
Avoid using your body to jerk or swing the weight upward. Momentum shifts the effort away from the shoulders and puts unnecessary strain on your joints. Use your muscles to drive the movement instead of relying on swinging or bouncing.
Don't let your wrists bend excessively:
Keep your wrists in a neutral, straight position to avoid unnecessary stress on them. Bending your wrists too much can cause discomfort or strain. Ensure they are aligned with your forearms to maintain good form and control.
Don't let your elbows flare out too much:
Keep your elbows in line with your shoulders, or slightly in front of your torso. If your elbows flare out too far, it can put excess strain on your shoulder joints and reduce the effectiveness of the exercise. Focus on keeping the elbows at a comfortable angle to target the shoulder muscles efficiently.
Don't neglect core engagement:
Failing to engage your core can lead to instability and improper posture. Keep your abs tight throughout the movement to provide support for your spine and prevent any unwanted arching or shifting.
Don't lift too heavy too soon:
Avoid using a weight that’s too heavy for you to manage with good form. Lifting too much can cause you to compromise technique, increasing the likelihood of injury. Start with a manageable weight that allows you to focus on proper form and gradually increase it as you become more comfortable.
Don't overlook your breathing:
Don't hold your breath while performing the exercise. Ensure you exhale as you press the weight upward and inhale as you lower it back down. Proper breathing helps stabilize your core and maintain a smooth, controlled motion throughout the set.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
