The military press is one of the fundamental exercises in any strength and bodybuilding training routine. Not only does it strengthen your shoulders, but it also engages other important muscles, such as your triceps and upper chest.
In this article, we will explain in detail what the military press is, how it is performed correctly and how it differs from other similar exercises. Plus, we'll provide you with helpful tips to maximize your results and avoid injuries.
What is the military press
The military press, also known as the barbell shoulder press, is a compound exercise that focuses primarily on developing the shoulder muscles , specifically the deltoid . This exercise is performed standing or sitting and involves pushing a bar from shoulder height until your arms are fully extended above your head. Although there are variations such as the dumbbell military press and the machine military press , the barbell version is the most common and used.
The name "military press" comes from its historical use in military training , where the strength and endurance of the upper body was highly valued. In addition, it is an exercise that also involves stabilizing muscles of the core and upper back, making it an excellent option for a complete upper body workout.
How to do military press correctly: Tips
Performing the military press with proper technique is crucial to maximizing its benefits and preventing injuries. Below we offer you a detailed guide and specific tips to execute this exercise correctly.
❌ Do not arch your back in the military press
One of the most common mistakes when performing the military press is excessively arching the back. This not only decreases the effectiveness of the exercise but also increases the risk of injury , especially to the lower back. To avoid this problem, follow these steps:
Starting position: Stand with your feet shoulder-width apart. Hold the bar at shoulder height with a grip slightly wider than shoulder width.
Firm core: Activate your core (abdomen and lower back) to stabilize your spine. Imagine that you are trying to bring your ribs closer towards your pelvis.
Neutral posture: Maintain a neutral posture throughout the movement. Avoid hyperextending your lower back and focus on maintaining a straight line from head to toe.
✅ Press with your shoulder blades
Correct activation of the shoulder blades is essential for a safe and effective military press. Follow these tips to ensure good technique:
Scapular Retraction: Before beginning the movement, retract your shoulder blades (pull them back and down) to create a solid, stable base.
Maintain activation : Throughout the lift, make sure to maintain this activation of the shoulder blades. This will help protect the shoulder joints and distribute the load evenly.
✅ Elbow position is the key
The position of the elbows during the military press is crucial to performing the exercise correctly and preventing injury . Here we'll explain to you how to do it:
Elbows slightly forward: Keep your elbows slightly forward and not directly to the side of your body. This helps protect the shoulder joints and allows for better deltoid activation.
Controlled movement: Perform the lift in a controlled manner, avoiding sudden movements or impulses. The elbows should move in a natural, controlled path throughout the entire range of motion.
Why do military press
The military press offers numerous benefits that make it an essential exercise in any strength training routine. Below, we explore some of the top reasons to include it in your exercise program.
Military press vs shoulder press
Although the military press and the shoulder press are terms that are often used interchangeably, there are key differences between the two. The shoulder press can refer to any exercise that involves lifting a load overhead , including variations with dumbbells and machines. Instead, the military press refers specifically to the barbell exercise performed standing or seated.
The military press is typically more challenging due to the need for core stabilization and bar swing. In addition, it allows you to lift heavier loads which can translate into greater gains in strength and muscle mass.
Military press vs lateral raises
Lateral raises are an excellent exercise for isolating the lateral deltoid, while the military press is a compound movement that involves multiple muscle groups . Although both exercises are effective at developing the shoulders, the military press provides a more complete stimulus by also engaging the triceps and upper chest.
Including both the military press and lateral raises in your routine will allow you to work your shoulders from different angles , promoting balanced muscle development and avoiding imbalances.
Military press vs Arnold press
The Arnold press, popularized by Arnold Schwarzenegger, is a variation of the dumbbell shoulder press that includes a rotation of the arms during the lift. This additional rotation allows for a wider range of motion and more complete activation of the deltoid.
Although the military press and the Arnold press are excellent for working the shoulders, the former allows the use of greater loads, which can result in greater strength gains. On the other hand, the Arnold press may be more beneficial for those seeking greater muscle activation and a wider range of motion.
Military press vs incline press
The incline press is performed on an incline bench and focuses primarily on the upper chest. Although it also involves the shoulders and triceps, its main objective is the development of the upper pectoral.
In comparison, the military press is more specific to the deltoids and provides more direct stimulation to the shoulders. Including both exercises in your routine can help develop a complete and balanced upper body, working both the chest and shoulders.
Military press vs bench press
The bench press is one of the most popular exercises for chest development, but it also involves the shoulders and triceps. Although both exercises are fundamental in strength training, each has a different focus.
The military press focuses more on shoulder development , while the bench press focuses on the chest . Alternating between these exercises in your routine will allow you to work all the muscles of the upper body in a balanced way, promoting complete muscle development.
Standing and seated military press: advantages and disadvantages
The military press can be performed both standing and seated, and each variation has its own advantages and disadvantages.
Standing military press:
Advantages : Greater activation of the core and stabilizers; simulates functional movements; improves overall stability.
Disadvantages : Greater risk of arching the back if proper technique is not maintained; It may be more challenging for those who have balance issues.
Seated military press:
Advantages : Less stress on the lumbar area; allows you to focus more on lifting without worrying about balance; ideal for those with mobility limitations.
Disadvantages : Less core activation; It can limit range of motion if the bench does not allow for proper positioning.
Incorporating the military press into your routine
To maximize the benefits of the military press, it is important to properly incorporate it into your training routine. Here we offer you some tips:
- Frequency: Include the military press 1-2 times a week in your shoulder or upper body training routine.
- Series and repetitions: Perform 3-4 sets of 6-12 repetitions , adjusting the load according to your experience level and goals.
- Progression: Gradually increase the weight and number of repetitions as you gain strength and confidence in the exercise.
The military press is an essential exercise for the development of the shoulders and upper body in general. With the right technique you can maximize its benefits and minimize the risk of injury. Additionally, understanding the differences between the military press and other similar exercises will allow you to design a balanced and effective training routine.
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