Looking for a shoulder workout that will take your routine to the next level? For all you pros out there wanting to challenge your shoulder strength training, the military press should be the addition to your routine. Why do we speak so highly of it? Read on to learn all about this shoulder workout that will transform your gym sessions, along with other variations that you can master.
Introduction to the Military Press
The military press is a compound exercise that mainly activates the deltoid muscle but also strengthens various shoulder muscles, triceps, and even the core. It involves having a strict position and posture as you’re pressing upwards and lifting a barbell above your head.
As this is done while standing up with minimal momentum from other body parts, it greatly strengthens the core which works to stabilize the spine. The term military press is often interchanged with overhead press and shoulder press, but these are variations that have some details that set them apart, and we shall learn more about them in this article.
How to do Military Press
Steps:
- Set Up: Stand with feet shoulder-width apart, grip the bar slightly wider than shoulders. Rest the bar at chest height with elbows bent.
- Brace: Tighten your core, glutes, and legs. Keep your back straight and head neutral.
- Press: Push the bar upward in a straight line, keeping your elbows under the bar. Fully extend arms overhead but don’t lock elbows.
- Lockout: At the top, your biceps should be near your ears, and your head slightly moves back to clear the bar.
- Lower: Slowly return the bar to your chest, maintaining control.
- Repeat: Perform the desired reps with good posture.
Proper Form and Technique
Since the military press does require a strict standard for its technique, here are a few things to keep in mind. It’s essential to begin by keeping your feet shoulder-width apart, along with your hands holding the barbell. Your palms must be facing front with your arms straight as you press the barbell upwards. To ensure that no injury takes place, always be conscious of your spine as it should remain neutral while your core is engaged.
Discover more tips: Upper Body Workout for Women With Broad Shoulders: A Slim and Reduce Guide
Variations of the Military Press
There are quite a few variations of this weight lifting exercise that you can try out in order to find your favorite that works for you. Either way, they will all ensure that your upper body bulks up and gets a good dosage of muscle strength.
1. Dumbbell Military Press
For those looking for something slightly easier on the shoulder joints, this dumbbell shoulder exercise might be the one for you. The dumbbells also allow for a better range of motion than a barbell as your hands are more free.
Steps:
- Set Up: Sit or stand, hold a dumbbell in each hand at shoulder height, elbows bent at 90°.
- Brace: Engage your core, chest up, back straight.
- Press: Push the dumbbells overhead, extending arms fully.
- Lockout: At the top, elbows slightly soft, biceps near ears.
- Lower: Slowly bring the dumbbells back to shoulder height.
- Repeat: Perform desired reps with controlled movement.
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Shoulder Workouts With Dumbbells: Best Exercises and Routines to Try
12-Week Dumbbell Workout Plan PDF
2. Seated Dumbbell Press
A modification from the previous one, the seated dumbbell press needs you on an incline bench. This exercise is a more direct strategy for your shoulders as it requires less core strength for standing stability.
Steps:
- Set Up: Sit on a bench with back support, dumbbells at shoulder height, palms forward.
- Brace: Engage your core, chest up, back straight.
- Press: Push dumbbells overhead, fully extending arms.
- Lower: Slowly bring dumbbells back to shoulder height.
- Repeat: Perform reps with controlled motion.
3. The Overhead Press
The overhead press is often synonymous with the military press and often assumed to be the same exercise. However, the major distinction between them is that overhead presses permits an open feet stance and soft knees that can be more comfortable, while military presses with its stricter posture has its complete movement originating from the shoulder and arms.
Steps:
- Set Up: Stand with feet shoulder-width apart. Grip the barbell (or dumbbells) just wider than shoulder-width.
- Rest the bar at your upper chest or clavicle, elbows pointing slightly forward.
- Brace: Engage core, chest up, back straight.
- Press: Push weight overhead, fully extending arms.
- Lower: Slowly return to chest height.
- Repeat: Perform reps with control.
More shoulder workouts to try:
The Best Rear Delt Exercises for Stronger Shoulders
Always begin with a comfortable weight before moving onto more advanced ones. It’s also recommended to perhaps try easier variations like the overhead press or dumbbell military press that allow more freedom for movement before trying out the military press with its stricter technique. Going for three sets of 10-12 reps is an effective way to challenge yourself before scaling up.
Benefits of the Military Press
Following are some of the many benefits of the military press and its variations [1]:
- Shoulder Strength: It targets all three deltoid heads, helping develop bigger, stronger shoulders.
- Core Engagement: The exercise requires a tight core for stability, improving core strength and preventing lower back strain.
- Functional Strength: It translates to better performance in everyday tasks and sports by mimicking overhead movements.
- Lockout Strength: It boosts triceps strength, improving lockout power in other lifts like the bench press and Olympic lifts.
- Better Bench Press: Strengthening the shoulders and triceps through the military press enhances your bench press technique.
Conclusion
We hope that this article has given you all the insight and knowledge you need to incorporate the military press or its variations into your shoulder exercise routine. For more effective workouts you can follow to achieve your fitness goals, check out the JustFit app!
