Have you ever struggled with achieving a well-built upper body, despite hours of weight lifting at the gym? Perhaps you feel like something is missing, but you can’t quite pinpoint what it is. This is where the barbell standing military press comes in. Many people neglect this exercise and miss out on its many benefits that could lead to a well-rounded and proportioned upper body. The common cause of this problem is that people do not realize the full potential of the barbell standing military press and its effectiveness in building shoulder muscles. Fear not, because this post will provide you with a step-by-step approach to perfecting your barbell standing military press technique, leaving you with a defined set of shoulders that you can be proud of.
Barbell Standing Military Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
- Equipment: Barbell
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Barbell Standing Military Press Instructions
- It is best to wear a belt when doing standing military presses
- Grasp your barbell in front of you. Use an overhand grip a little wider than shoulder-width.
- Bring your barbell up to your upper chest.
- Next, press your barbell straight up and fully extend your arms. Then, lower the barbell back to the top of your chest.
- Repeat your presses until your reps are complete.
Video Tutorial
Barbell Standing Military Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Obliques
- Pectoralis Major – Clavicular
- Psoas major
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii
- Triceps – Long Head
Stabilizers
- Iliocastalis lumborum
- Iliocastalis thoracis
Antagonist Stabilizers
- None
Benefits of Barbell Standing Military Press
The Barbell Standing Military Press is a great exercise for strengthening the Anterior Deltoid muscle. This exercise targets the anterior deltoid, making it a great choice for those looking to increase shoulder strength and stability. The Barbell Standing Military Press is a great compound exercise that works multiple muscles groups at once, including the anterior deltoid, triceps, and trapezius muscles. When performed correctly, this exercise can increase shoulder strength and stability, improve posture, and help reduce the risk of shoulder injuries.
Tips for Performing Barbell Standing Military Press
The barbell standing military press is an excellent exercise for building strength and muscle in the upper body. To get the most out of your exercise routine, use these tips to ensure you are performing the exercise correctly.
- To improve your balance, you can adjust your base and widen your stance.
- Deciding On A Recovery Time Period To Be Short, But You Can Easily Nevertheless Finish A Entire Set. Every time your break is too small you could possibly be unable to carry out the entire set, if perhaps it is way too long you are just wasting your time.
- Utilize A Lifting Rack With The Carefully Established Safety Bars. Using proper safety you can motivate yourself harder and your pump will climb.
- Slow Down All Movement To About 5 Seconds For Each Contraction And The Same For The Extension, To Boost Your Exercise Routine. In order to generate mass, you want to increase the time under strain of your target muscles. Slowing your lift will improve the amount of time under strain. Numerous studies have revealed that about 5 seconds of extension and contraction is the sweet spot that provides maximum benefit for developing muscle mass. You should add this method now and again, however, not anytime you train.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the barbell standing military press, it is important to ensure you are performing the exercise correctly. Unfortunately, even experienced lifters can make common mistakes when doing this exercise. To make sure you get the most out of this exercise and avoid any potential injury, be sure to avoid the following mistakes.
- Don’t use To Little or Too Much Resistance. Not enough, and you will not be effecting your target muscles, excessive, and it will lead to cheating. Be sure you concentrate on your technique.
- Stop Trying To Attempt To Lift More Weight Than You Can Do Correctly. You will forfeit your technique and may possibly end in an accident any time you make an attempt to work with to much weight.
- Don’t Lift Solo. Your workout buddy is often a great motivator. A workout partner can certainly even be important spotter.
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Variations and Complementary Exercises
If you’re looking for alternative exercises to the Barbell Standing Military Press, there are a few variations and complementary exercises that can be used to work similar muscles. These exercises can help to break up the monotony of your routine and target different muscles in a slightly different way. Here are a few variations, complementary, or alternative exercises you can use to switch up your routine.
Barbell Standing Wide Military Press
The Barbell Standing Wide Military Press is an excellent complement to the Barbell Standing Military Press. It is an alternative exercise that works the same muscles but with a different range of motion. The wide grip emphasizes the lateral head of the deltoid, helping to build muscle mass in the shoulders and improve overall shoulder strength. The wide grip also increases stability, allowing for heavier weights to be used and increasing the intensity of the workout. As an alternative exercise, it provides a great way to target the same muscles without doing the same exercises over and over again.
Cable Shoulder Press
The cable shoulder press is a great exercise for those looking to build shoulder strength and size. It is a great alternative or complementary exercise to the barbell standing military press because it allows for greater range of motion and more control over the weight. The cable shoulder press also allows you to use higher weights, which can help you target the upper part of the shoulder more effectively. Additionally, it is easier to perform with proper form, which can help reduce the risk of injury.
Dumbbell Arnold Press
The Dumbbell Arnold Press is a great alternative or complementary exercise to the Barbell Standing Military Press. This exercise is performed by standing and pressing two dumbbells from the shoulder to the overhead position. This is a great exercise for targeting the shoulders and chest, as well as the triceps. It also helps to strengthen the core muscles. This exercise is especially beneficial for those who are unable to perform a Barbell Standing Military Press due to any shoulder, elbow, or wrist issues. The Dumbbell Arnold Press is also great for increasing shoulder stability and balance, while also working on shoulder mobility.
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Dumbbell Cuban Press
The Dumbbell Cuban Press is a great complementary or alternative exercise to the Barbell Standing Military Press. It works the same muscles, but with more emphasis on the outer shoulders, as well as the stabilizer muscles. The movement is similar to the Barbell Standing Military Press, but instead of pushing the bar up, you press the dumbbells up while twisting your wrists and elbows outwards in a circular motion. This exercise also requires more balance and control, as it requires you to stabilize yourself while pressing the weights up. With this exercise, you can target the same muscles as with the Barbell Standing Military Press, but with a different angle and intensity.
Dumbbell One Arm Shoulder Press
The Dumbbell One Arm Shoulder Press is a great alternative or complementary exercise to the Barbell Standing Military Press. This exercise allows you to target the same muscles that are used in the military press, but with more emphasis on stabilizing the shoulder. It also allows you to focus on each side of your body independently, allowing you to work on any muscular imbalances you may have. Additionally, the use of dumbbells rather than a barbell allows you to better control the weight and range of motion, making this exercise safer and more effective.
Dumbbell Palms In Shoulder Press
The Dumbbell Palms In Shoulder Press is a great alternative or complementary exercise to the Barbell Standing Military Press. This exercise uses two dumbbells instead of a barbell and is performed with the palms facing inward towards the shoulders. The movement targets the shoulders, triceps, and core muscles, providing an effective overall workout. While this exercise may not be as intense as the Barbell Standing Military Press, it is a great way to work the same muscles in a different way and can help build shoulder strength and stability.
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Opposing Complementary Exercises
In order to fully benefit from the Barbell Standing Military Press, it is important to also incorporate exercises that work the opposing muscles. These exercises will help you maintain an overall balance in your body and prevent injury. The following are a few exercises that will help you do that:
Dumbbell Straight Arm Pullover
The Dumbbell Straight Arm Pullover is a great complement to the Barbell Standing Military Press as it works the opposing muscle group. This exercise targets the back muscles, specifically the lats and the teres major, while the Barbell Standing Military Press works the anterior muscles of the shoulder, namely the deltoids. By incorporating both exercises into your routine, you will be able to ensure that your shoulder muscles remain balanced and that your back remains strong and healthy.
Muscle Up
Muscle Up is a great exercise to complement the Barbell Standing Military Press, as it works the opposing muscle group. This exercise involves hanging from a bar and then pulling your body up, allowing you to target the back, shoulders and core muscles. By using the opposing muscle group, you can increase strength and stability in your upper body, which will help you to successfully perform the Barbell Standing Military Press with greater control. Not only does Muscle Up help to strengthen the muscles used in the Barbell Standing Military Press, but it also helps to improve overall strength and balance.
Neutral Grip Lat Pulldown
The Neutral Grip Lat Pulldown is a great complement to the Barbell Standing Military Press, as it works the opposing muscle group. This exercise focuses on the back muscles, specifically the latissimus dorsi and the rhomboids, which are the muscles responsible for pulling the arms down. By working these muscles, it helps to balance out the strength in the shoulders and upper body that is built up by doing the Barbell Standing Military Press. The pulldown motion also helps to promote good posture, as it stretches and strengthens the upper back muscles.
Pressing Your Way to a Stronger Upper Body
If you’re looking to build a stronger upper body, then pressing exercises should be on your list. Pressing exercises target the shoulders and arms, helping to increase muscle mass and overall strength. The barbell standing military press is a great exercise for this, as it targets the entire shoulder and triceps muscles, while also engaging the core. Proper form is important when doing this exercise, so make sure to start with a weight you’re comfortable with and gradually increase as you get stronger.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Barbell Exercises
