Procaryote
Shoulder · Motor control

Military Press with Destabilization

Military press with destabilization, 3 sets, 8 repetitions per arm, slow and controlled tempo

Illustration of the Military Press with Destabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per arm

Tempo: Slow and controlled

Description: Hold a light weight in one hand, with the elbow bent at shoulder height. Slowly push the weight upward while keeping the trunk stable, maintaining a slight imbalance to challenge shoulder motor control. Gently lower back to the starting position.

Tips: Keep your back straight and avoid arching the lower back. Focus on shoulder stability and movement control rather than load.

Progression: Gradually increase the weight or the duration of holding in the top position as the movement becomes easier.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
dumbbell
Starting position
Standing, holding a weight at shoulder height, elbow bent
Clinical goal
Improve motor control and shoulder stability
Also known as
unstable military elevation, shoulder push with imbalance, controlled shoulder press

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.