Overview of the military bench press (also known as the overhead press):
The military bench press is a comprehensive shoulder development exercise ideal for building the shoulder muscles. The military bench press is an exercise with different names, it is often referred to as the shoulder press, the overhead press, and the strict press.
The military bench press is used primarily to develop the deltoid muscle. It also indirectly targets the other shoulder muscles, triceps and core. Because the military bench press is performed standing, it uses a large number of core muscles to help stabilize the spine while the weight is being lifted overhead.
There are several variations of the military bench press that can be used to work the deltoids at different angles and in different ways.
These variations of the bench press include:
- Military bench press.
- Military press with dumbbells.
- Dumbbell sit-up press.
- Arnold Bench Press.
- Military Bench Press.
Military bench press in the Smith machine:
Be sure to add a variation of the military bench press to your shoulder workout to get the benefits of one of the most complete shoulder exercises.
Read also:
Dumbbell Bench Press Exercise Guide
Military Bench Press (aka overhead press) Instructions:
Place the barbell at a level just below your-1 shoulders, then place the desired weight on it.
2-Take a shoulder width stance and place your hands at shoulder width (or slightly further apart) with the barbell’s grip pronated.
3-Step under the bar and remove it from the bar, keeping your spine in a neutral position.
4-Take two steps back, inhale, straighten up, tuck your chin up, then squeeze the barbell until it locks over your head.
5-Exhale when the bar reaches the lock, and slowly perform the reverse motion, returning the bar to your chest.
6-Repeat the required number of repetitions.
Tips for performing the military bench press (also known as the overhead press)
1-At the top point, go higher and don’t worry about keeping your shoulders packed down and back.
2-Allow your elbows to rotate and be pointed outward at the top of the movement, but pull them up toward your chest at the bottom.
3-Try to control the bar without letting your wrists straighten, and think about “rolling your knuckles toward the ceiling.”
4-Don’t allow momentum in the movement and don’t add extra motion to your legs by bending and straightening your knees.
5-Squeeze your glutes and tense your abs during the bench press. Do not lean backwards excessively during the bench press.
6-Imagine that you are trying to look out the window at the top point, your ears should be in line with your biceps.
7-If your shoulders are bothering you during the movement, try taking them with a wider grip or use some of the vertical bench press progressions listed on the website.
8-You can use a staggered stance to prevent excessive lumbar flexion, but if you still can’t control the front of the core, consider using the half-bent-knee regression shown on the site.