What Does a Military Press Work?
The military press, also referred to as the overhead press or shoulder press, is an essential exercise in strength training as well as in bodybuilding. It is a compound movement that mainly exercises the shoulders while working out other muscles in the upper body including the abdominal muscles. This blog delves into the specifics of What Does a Military Press Work? breaking down its benefits, the muscles involved, and tips for perfecting your form.
What is the Military Press?
The military press as an exercise, also referred to as the overhead press, mainly aims at the shoulders, but major muscles in the upper body are also involved. It can be done with a barbell or dumbbells lifted overhead while in standing or sitting positions.
Muscles Worked by the Military Press
Primary Muscles
Deltoids
The deltoids, or shoulder muscles, are the primary muscles targeted by the military press. They consist of three heads: the anterior (front), lateral (side), and posterior (rear). This press primarily targets the anterior and lateral heads, which results in the development of wider and more pronounced shoulders.
Triceps
Triceps brachii which are muscles situated on the back of the upper arm play a major role in the pressing movement. They help to flex the elbow as weight is pushed up above the head, these muscles help to build biceps size and shape.
Secondary Muscles
Trapezius
The trapezius muscle especially the superior fibers participates in the lift action by retracting the shoulder girdle. This kind of involvement is useful in developing a firmer and more rigid upper back.
Core Muscles
The main muscles involved in balance and stability during the standing military press include the rectus abdominis, oblique muscles, and transverse abdominis. A strong core helps to avoid rounding of the back and maintain the correct posture in individuals.
Serratus Anterior
The serratus anterior, on the side of the rib cage, also plays a role in the upward movement of the scapula during the lift. Developing this muscle helps in shoulder flexion and stability.
History of the Military Press
The military press has a long history of strength training. It was formerly used in Olympic weight lifting as a standard exercise until the seventies and is now used in powerlifting, bodybuilding, and other strength training activities. The name of the exercise derives from the military press on military physical training as martial and disciplined forms reminiscent of martial arts.
Benefits of the Military Press
Shoulder Strength and Hypertrophy
The military press is one of the most effective exercises that are used to develop the deltoid muscles. If this exercise is done on a continuous basis, it results in bulky deltoids thus producing round and muscular shoulders.
Improved Upper Body Strength
As mentioned earlier, the military press employs all the muscles of the upper body hence improving their strength. Another benefit of this strength transfers to other compound movements such as bench press, pull-ups, and rows.
Enhanced Core Stability
It involves the use of the muscles in the abdomen commonly referred to as the core muscles and therefore improves the muscle strength of the core muscles. This benefit enhances the ability to engage in different games and undertake normal daily activities.
Functional Strength
The military press copies real life where there is a need to push something overhead. Strengthening the musculature in this pattern adds functional strength which helps perform all tasks and decreases the likelihood of injury.
Posture Improvement
Military press targets muscles that help support the upper body and keep it erect, it can also be beneficial in fixing poor posture. This is especially helpful for people who work at their desks for most of their workday.
Performing the Military Press
Setup
- Equipment: You can use barbells or dumbbells; if you are using barbells, you should use a power rack or squat rack.
- Grip: Grasp the bar slightly outside shoulder level distance. If using dumbbells, grasp them with the palms facing the front at the shoulder level.
- Feet Position: Starting position – stand with your feet apart at approximately the width of your shoulders, with your toes pointed outwards.
Execution
- Starting Position: Finally place the barbell on the upper chest and front deltoids at the position of the shoulder level. Pull your belly in and pinch your shoulder blades together.
- Pressing Up: In a smooth and controlled manner, press the barbell up to a locked out position with your arms fully stretched overhead. Ensure that your elbows are ahead of the bar.
- Lockout: Finally, it is essential to have the barbell above your head with your arms fully stretched at the highest point of the movement. Do not lock out your elbows throughout the exercise to keep tension.
- Lowering the Bar: Slowly lower the bar back to the starting position, controlling the movement and keeping your core engaged.
Variations of the Military Press
Seated Military Press
The seated military press reduces the input of the lower body and the abs muscles to concentrate on the shoulders. It is done by sitting on the bench with a backrest and lifting the barbell or dumbbells up.
Dumbbell Military Press
Another advantage to using dumbbells is that the range of motion is larger; this helps correct the disparity that could exist between the two sides of the body. It also offers more leeway for the shoulders to swing freely in their normal range.
Behind-the-Neck Press
The only difference in this variation is placing the barbell behind the neck instead of in front of it. Although it stretches the shoulders more, it puts more strain on the shoulder joints and should be practiced carefully.
Arnold Press
Named after Arnold Schwarzenegger, this variation starts with the palms facing the body and rotates the wrists during the press, ending with the palms facing forward. It engages all three heads of the deltoids and adds an element of shoulder rotation.
Read Also: What Muscles Do Jump Squats Work
Final Words
The military press is a very powerful exercise that has numerous positive effects on your body; it serves great shoulder mass and strength, and it also improves other upper body stability and functionality. In conclusion, knowing the muscles engaged, proper technique on the military press, and incorporating variation and other related exercises to the movement then means you can get all the benefits that come with the military press in your training program. It is crucial to focus on safety, respect personal limitations, and gradually increase the level of the challenge for the most effective outcomes.