BEST Strength Training Exercises

One-Arm Military Press

The BEST exercise program for preventing osteoporosis is based on one of the largest studies on exercise and bone density in postmenopausal women. The BEST Strength Training Exercises were found in the study to have the most positive effect on bone density. This research and other studies have shown that two sets of each exercise are sufficient for building bone and that the progression of lifting heavier weights over time is essential.

One-Arm Military Press Video

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Targeted Muscles

Front and middle deltoid, triceps, erector spinae.

Targeted Bones

Spinal vertebrae.

Function

Develops strength for lifting items overhead. Adds shoulder shape and size.

Woman holding a dumbbell in the starting position of a one-arm military press exercise Woman holding a dumbbell in the arm-extended position of a one-arm military press exercise

Set Up

Each press should initiate from a spot where the thumb would point at the neck if you weren't holding a weight. Holding the dumbbell too high will shorten the range of motion; too low causes the shoulders to drop, which could lead to shoulder joint pain. Bring the weight to the starting position by the shoulder, palm facing forward.

Execution

Press the weight over the head until the arm is fully extended, keeping the weight directly over the shoulder within the plane of the body. Be sure to press the weight straight up along the line of gravity, not forward or out to the side.

Do not lock the elbow when the arm is fully extended. Lower the weight, keeping the forearm perpendicular to the floor. Return to the starting position. If you feel your back beginning to arch or that you are leaning off to the side while pushing the weight up, finish the set with a lighter weight.

Once the set is completed with one arm. Repeat with the opposite arm.

Safety Tips

  • Do not lock the elbow.
  • Do not arch the back or lean off to the side.
  • If the shoulder is "popping," or any discomfort or pain is experienced, lift with the palm facing the ear.

Reminders

  • When pressing up, focus "down" with the shoulders. No shoulder shrugging.
  • Imagine the weight traveling up and down on a track.
  • Exhale when pushing up.

Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.