Lever Military-Press
Build shoulder strength with the Lever Military Press! A safe & effective way to target your deltoids. Perfect for controlled, powerful presses.
The Lever Military-Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and traps. You'll need: plate loaded incline chest press machine.
Required Equipment
Lever Military-Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Lever Military-Press Variations and Alternatives
How to do the Lever Military-Press
Lever Military Press Instructions
Positioning
Adjust the Machine: Ensure the seat height is set so that the handles are at shoulder level.
Sit Down: Take a seat on the lever military press machine. Keep your back pressed against the backrest for support.
Grip the Handles: Grasp the handles with both hands. Your palms should be facing forward, and your hands should be positioned shoulder-width apart.
Movement
Starting Position: Begin with the bar slightly above your chest and your arms bent at about a 90-degree angle.
Press Up: Push the handles upwards until your arms are fully extended above your head. Keep your core engaged and your feet flat on the ground.
Pause: At the top of the movement, pause for a moment to maintain control.
Lower Down: Slowly lower the handles back to the starting position, ensuring that your elbows remain in line with your shoulders.
Repeat: Perform the desired number of repetitions, maintaining controlled movements throughout.
Tips
Posture: Keep your back straight and avoid arching it during the lift.
Breathing: Inhale as you lower the weight, and exhale as you push the handles upward.
Weight Selection: Start with a light weight to practice proper form before increasing the load.
Lever Military-Press FAQs
What muscles does the Lever Military-Press work?
The Lever Military-Press mainly works the chest and triceps, with help from the shoulders and traps. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Lever Military-Press?
Plate loaded incline chest press machine.
Is the Lever Military-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Military-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Lever Military-Press variations and alternatives?
Similar exercises include the Lever Assisted Tricep Pushdown, Lever Decline Single-Arm Chest Press, Lever Decline Chest Press and Lever Incline Chest Press.
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