In this article, we analyze the military press, one of the basic strength exercises. The methodology and planning of strength training is a key aspect for achieving sports success.
Specifically, the correct selection and sequencing of exercises is important for the load-recovery stimulus. In relation to this, the aim of this article is to review the existing scientific evidence about one of the basic strength exercises, the military press.
What is the military press?
The military press is a compound exercise that involves the whole body. Not only the arms and shoulders, which push and lift the weight. The legs and trunk also exert pressure isometrically.
Military pattern exercise: military press
Firstly and classically, the military press with a barbell is a fundamental multi-joint exercise of the vertical pattern.
It is characterized by high muscle involvement (primary and stabilizing muscles), re-establishes the balance between the anterior and posterior deltoid, balances the horizontal pattern (Bench Press) and is a useful progression tool for the Bench Press (high transfer).
En este curso vamos a tratar el entrenamiento de la fuerza orientada a la hipertrofia muscular, buscando las formas de optimizar el proceso a la hora de planificar las cargas y las sesiones de entrenamiento.
Aprenderemos a determinar cuándo nos interesa conseguir esa hipertrofia, cómo esta afecta a los niveles de fuerza y la importancia de conocer el estado inicial de la persona que se someta a este tipo de entrenamiento.
Scientific evidence on the Military Press
Next, we analyze the different scientific evidence of the military press with a barbell.
Repetitions in Reserve (RIR) and Military Press
This study analyzed whether the loss of repetition speed during a series of resistance exercises was a reliable indicator of the number of repetitions left in reserve.
For this, a descriptive, cross-sectional, and quantitative study was conducted on 30 healthy young men.
The experiment lasted 6 weeks, during which the subjects had to perform the following exercises with different loads: Bench press, Full Squat, Prone Pench Pull, and Shoulder Press.
In conclusion, for a given exercise (BP, SQ, PBP, or SP), and regardless of the load being used (65%, 75%, or 85% 1RM), the absolute speeds associated with a certain level of effort (repetitions in reserve) are very similar and show high reliability.
Shoulder stabilizers and stable and unstable Military Press
The purpose of this study is to compare the muscle activity of the shoulder stabilizers and the primary movers and the excursions of the center of pressure (CoP) during the OHP (Overhead Press) in 2 unstable conditions and one stable.
12 recreational and active men performed 10 repetitions (50% of 1RM) of an overhead press in 3 conditions: Straight Stable Barbell (SS), Straight Unstable (US) barbell with kettlebells suspended by elastic bands, and Unstable Earthquake (EQ) bar with kettlebells suspended by elastic bands.
As a result, the main findings revealed that the EQ condition increased the activity of the scapular stabilizers, the excursion of CoP, and the RPE values reported compared to the SS and SU conditions.
The practical applications drawn by the authors are based on suggesting that ULT (Unstable Load Training) can be useful in performance and rehabilitation settings to challenge the scapular muscles, trunk stabilizers, and whole-body stability.
The Earthquake bar can be an effective tool to activate the shoulder and trunk stabilizer muscles during an Overhead Press while using light loads.
The Unstable Load Overhead Pressing could be implemented if the athlete needs a more challenging exercise and the coach does not want to increase the bar load.
Additionally, by obtaining greater magnitude excursions in CoP, ULT can be used as part of balance and proprioception training.
Shoulder pain in the Military Press
This article provides a summary of the literature related to shoulder pain in strength athletes. The prevalence and type of shoulder injuries will also be evaluated.
On the other hand, exercise modifications and preventive strategies will be proposed to reduce the risk of injury.
Firstly, the Military Press (performed incorrectly) increases the likelihood of soft tissue injury to the rotator cuff (mainly supraspinatus), long head of the biceps (at the shoulder origin), bursitis, tears, shoulder impingement, and peripheral nerve injuries (such as suprascapular neuropathy, long thoracic, and medial pectoral).
On the other hand, the classic Military Press with dumbbells or “High Five” is defined as the position where the shoulder is at 90º of external rotation, simultaneously with 90º of shoulder abduction (Figure 1).
Repeated placement of the shoulder in this position with heavy loads can contribute to hyperlaxity or instability to the static glenohumeral ligamentous-capsular restrictions.
Training intensity and Military Press
These authors evaluated the outcome of a strength training program on the shoulder JPS (Joint Position Sense) and verified whether the use of training intensities that are equal or divergent for the dynamic stabilizing muscles of the shoulder promotes different effects on the JPS.
This controlled and randomized clinical trial was developed in 90 undergraduate men.
The intervention consisted of developing various strength exercises (Bench Press, Lat Pull Down, Shoulder Press, and Seated Row) for 8 weeks, 3 times/week (2 sets each exercise).
Finally, strength training with exercises at the same intensity (8-9MR) produced an improvement in the SPJ compared to variable intensity exercises (8-9MR and 12-13MR), suggesting that the former produced improvements in muscle spindle sensitivity and, therefore, better neuromuscular control in the shoulder.
Which exercise activates the deltoid to a greater degree?
The purpose of this doctoral thesis was to determine which exercise activates the deltoid muscle to the greatest possible degree through electromyographic (EMG) analysis.
16 experienced male lifters performed ten different exercises during this study to determine which exercise(s) most effectively activate the deltoid muscles.
The analysis of the anterior deltoid (Figure 2) found that the DB Shoulder Press caused the greatest muscle activation (74 ± 15.9). All other exercises caused significantly lower muscle activation values compared to the latter.
In the analysis for the medial deltoid (Figure 3), it was found that there were no significant differences when comparing 45 Degree Incline Row (84 ± 14.5) with the Bent Arm Lateral Raise (77 ± 16.1).
The rest of the exercises caused significantly lower muscle activation values compared to the 45 Degree Incline Row.
Finally, for the analysis of the posterior deltoid (Figure 4) it was found that there was no significant difference in muscle activation when comparing the Seated Rear Lateral Raise (73 ± 9.9) with the 45 Degree Incline Row (69 ± 14). All other exercises caused significantly lower muscle activation values than those two exercises.
Military Press in stability or instability?
The aim of this study was to examine the effects of a stable surface (bench) versus an unstable surface (Swiss ball) on muscle activation when performing Dumbbell Chest Press and Shoulder Press.
Consequently, 16 trained and healthy men performed 1 repetition maximum (1RM) of the previous two exercises on a stable surface.
After a minimum of 48 hours after the 1RM, the subjects performed 3 consecutive repetitions at 80% 1RM in 4 different random conditions (with and without unstable surface-Swiss ball).
The results of this research exhibit similar muscle activations on stable and unstable surfaces.
Consequently, this study suggests that there is no advantage or disadvantage in using an unstable or stable surface for Dumbbell Chest Press and Shoulder Press under the given load conditions.
Best exercises to protect the shoulder
This review focuses on the scientific rationale behind the selection and progression of exercises during shoulder rehabilitation and training.
Specifically, shoulder biomechanics and muscle function are presented for common open and closed chain shoulder rehabilitation exercises.
During maximum humeral elevation, the scapula normally rotates upward 45–55º, posterior tilts 20–40º, and externally rotates 15º 35º.
If normal scapular movements are disrupted by abnormal scapular muscle activation patterns, weakness, fatigue, or injuries, the shoulder complex functions less effectively and the risk of injury increases.
Therefore, in relation to the above, the following activation patterns can be observed on the shoulder osteo-muscular complex during a Military Press with Dumbbells (Table 1).
In the table above, it can be observed that the Military Press is not only a shoulder exercise, other muscles also participate significantly.
The supraspinatus, subscapularis, deltoid (anterior and middle), serratus anterior, and trapezius have muscle activity classified as high to very high.
Additionally, these authors also observed that variations in bench press and military press technique also affect deltoid activity. The anterior deltoid increased as the trunk became more vertical.
What is worked in the military press?
The main muscles worked with military press are the following:
- Rhomboids.
- Deltoids.
- Middle trapezius.
- Lower trapezius.
- The triceps.
- Upper pectoral.
How to do the military press with a barbell?
One of the key points of optimizing the methodology and planning of sports training is the correct technical execution of the exercise to be developed.
As a result, a series of technical keys for the optimal execution of the Military Press will be presented.
- Height for the barbell support rack: based on the basic premise that the bar should rest on the rack during intra and inter-set breaks, the height of the rack will be around the sternum height of the athlete, so that they can pick it up and leave it comfortably and safely.
- Grip width: at the height of the deltoid, specifically, the index finger touches the medial deltoid.
- Type of grip: normal grip, that is, the thumb (and the rest of the fingers) wraps around and closes the bar.
- The bar and the pre-start of the movement: the bar will be resting and in contact with the anterior deltoids of the subject. The aim of this element is to avoid fatigue before performing the movement.
- The wrist in relation to the bar: the grip of the bar by the wrist should be formed by a stable, tense fixation and on the heel of the hand, avoiding at all times that the bar and the consequent weight fall on the palm of the hand.
- Elbow and wrist alignment: the vertical projection of the bar will be generated thanks to the efficiency caused by the alignment of the elbow (or slightly in front) and the wrist-bar.
- The gaze: the head (with the respective eyes-gaze), will be arranged in relation to the spine and focused on a specific point.
- Foot width: the support base formed by the line of the feet will be responsible for providing distal stability. For this, the feet will be separated at shoulder width.
- Breathing, Scapular and Pelvic Girdle: intra-abdominal pressure (breathing), scapular tension and protraction (scapular girdle) and pelvic retroversion (pelvic girdle).
- Movement of the bar: the military press is a vertical pattern where the bar does not move straight throughout the execution. The movement should be upwards and backwards (when it exceeds the line of the head) until the lockout.
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Practical points for the Military Press
Specifically, the following practical sections can be extracted from the previously analyzed evidence:
- Controlling the repetition speed during the sets will allow estimating with high precision the proximity to muscle failure (and the repetitions in reserve).
- Integrate the ULT within the training mesocycles in order to challenge the scapular muscles, trunk stabilizers, and whole-body stability.
- The Earthquake Bar can be an effective tool to activate the shoulder and trunk stabilizer muscles during an Overhead Press while using light loads.
- The Unstable Load Overhead Pressing could be implemented if the athlete needs a more challenging exercise and does not want to increase the load.
- Use of safe work options.
- Military Press standing or seated, with neutral or reverse grip.
- Incorporation of executions in the scapular plane.
- Avoid the Military Press behind the neck due to the high risk of injury.
- Improvements in muscle spindle sensitivity and, therefore, better neuromuscular control in the shoulder, through strength training with exercises at the same intensity.
- Selection of exercises based on the muscle portion that is most activated.
- Anterior: DB Shoulder Press.
- Medial: 45 Degree Incline Row and Bent Arm Lateral Raise.
- Posterior: Seated Rear Lateral Raise and 45 Degree Incline Row.
- The Military Press with dumbbells is NOT ONLY an exercise for the development of the anterior and middle portion of the deltoid. It requires high activation of the supraspinatus, subscapularis, upper trapezius, and upper and lower serratus anterior muscles.
If you are doing a full-range military press, moving the bar from the collarbone back, try using a false or thumbless grip, as it requires less shoulder extension in the lower position.
Keeping the wrists straight also allows for proper torque, especially during the descent. Grip the bar as tightly as you can and squeeze the outside of your hands against the bar.
The message sent to your brain, and subsequently to your shoulders, is one of safety. Make a good mind-muscle connection and you will see that, effectively, you will take even more advantage of your strength.
Which is better, military press with barbell or dumbbells?
There is no universally correct answer to this question as it depends on your goals and personal preferences. Both options have their advantages and disadvantages.
On the other hand, the military press with dumbbells allows you a greater range of motion and more flexibility in your shoulders, which can be advantageous for joint stability, especially if you have any previous shoulder injuries.
Additionally, with dumbbells, you can also work each arm independently, which can be useful if you have a weakness on one side.
Course on Muscle Hypertrophy
If you want to learn more about the Military Press and how to get the most out of your workouts. We recommend our Course on Muscle Hypertrophy, based on the latest scientific studies.
En este curso vamos a tratar el entrenamiento de la fuerza orientada a la hipertrofia muscular, buscando las formas de optimizar el proceso a la hora de planificar las cargas y las sesiones de entrenamiento.
Aprenderemos a determinar cuándo nos interesa conseguir esa hipertrofia, cómo esta afecta a los niveles de fuerza y la importancia de conocer el estado inicial de la persona que se someta a este tipo de entrenamiento.
Conclusions on the Military Press
In summary, the Military Press is a basic multi-joint strength exercise framed within the vertical pattern.
Specifically, it is a training medium that involves a large amount of musculature (it is not just a shoulder exercise), re-establishes the balance between the anterior and posterior deltoid, balances the horizontal pattern, and is a useful progression tool for the bench press.
Finally, the methodology and planning of the training of this exercise should consider the existing evidence in relation to it: RIR (repetitions in reserve), ULT training, discouraged exercises, and exercise selection.
If this exercise is technically complex for you, an exercise you could opt for is the military press with dumbbells. This is an overhead press that focuses mainly on the arms and shoulders, but can also strengthen the chest and core muscles.
Dumbbells allow a greater range of motion than a barbell and are sometimes easier on the joints.
In case your preference is to do several sets of high repetitions, it is advisable to use dumbbells or kettlebells instead of the barbell, something that your shoulders, neck, and back will surely appreciate.
*Note: If you want to use our fitness calculators, you can visit them on our website where we have many practical ones to use and all are free. You will calculate your HR, your 1RM in various exercises, and much more.
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Bibliography
- Morán-Navarro, R., Martínez-Cava, A., Sánchez-Medina, L., Mora-Rodríguez, R., González-Badillo, J. J. & Pallarés, J. G. (2019). Movement velocity as a measure of level of effort during resistance exercise. The Journal of Strength and Conditioning Research
- Williams, J. M., Hendricks, D. S., Dannen, M. J., Arnold, A. M., & Lawrence, M. A. (2018). Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press. Journal of Strength and Conditioning Research.
- Escalante, G. (2017). Exercise modification strategies to prevent and train around shoulder pain. Strength & Conditioning Journal, 39(3), 74-86.
- Salles, J. I., Velasques, B., Cossich, V., Nicoliche, E., Ribeiro, P., Amaral, M. V., & Motta, G. (2015). Strength training and shoulder proprioception. Journal of Athletic Training, 50(3), 277-280.
- Sweeney, S. P. (2014). Electromyographic analysis of the deltoid muscle during various shoulder exercises (Doctoral dissertation).
- Uribe, B. P., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., & Nguyen, D. (2010). Muscle activation when performing the chest press and shoulder press on a stable bench vs. a Swiss ball. The Journal of Strength & Conditioning Research, 24(4), 1028-1033.
- Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663-685.
