Military Press Variations - The shoulder press is very simple - you drive the bar up and again lower it to your upper chest. This is a move that builds strength in the body, increases mass, especially in the shoulders and triceps, and strengthens the final range of your overhead mobility.
By varying the angle of your body, the equipment you use, and the pace of your weightlifting, you can manipulate the standard shoulder press to focus on a variety of goals.
Military Press Variations
Below you'll find 10 shoulder press variations that can (and should) be used by strength, power and fitness athletes looking to build serious upper body strength and muscle mass. You will also learn how to integrate these shoulder press variations into your program and warm up your shoulders for maximum pressing power.
How To Do The Dumbbell Military Press: Seated, Standing & Tips
The barbell military press is a standard strength and hypertrophy move for the shoulders (and upper chest and triceps). You can do this exercise sitting (reducing momentum) or standing. People also refer to the shoulder military press as a tight press, overhead press, or barbell shoulder press.
Rest the barbell in the front rack position (above the front deltoids). Support your core and tighten both your glutes and quads to protect your lower back. If you're looking for a real military push, keep your feet close together - if not, you can adjust hip-width for a stronger sole. Use your upper body muscles to carry the load to an overhead position. Avoid building momentum with your lower body here. Fully extend your knees and hips throughout the movement with minimal hip extension and waist extension.
The Z press is a variation of the sitting shoulder press that challenges the upper back, shoulder stabilizers, shoulders, and core. The lifter must develop stiffness in a sitting position (done sitting in an "L" shape on the floor) and maintain control of the body to resist waist extension and hip movement.
Sit on the floor, stretch your legs and press your heels into the floor. Work your wings and, using a light weight, reverse the bar to the front rack position. If you're using a relatively heavy weight, open the bar (or have a pair of hands with you). Press the bar over your head while keeping your body upright. Try not to sit back. Establish a stable position above your head, then slowly lower and repeat.
How To Do Barbell Overhead Presses With Perfect Form
The barbell push-up press is a power and strength movement used by strength and fitness athletes to develop overhead power and especially explosiveness. This variation of the shoulder press requires the lifter to use a little more lower body momentum to lift more weight than the person can definitely do the overhead press - this can be the necessary stimulus for big, strong shoulders. Strongmen, weightlifters, and CrossFitters can use the pushup press (or pushup shake) in competition.
Hold the loaded barbell in the front rack position with your feet slightly wider than hip-width apart. Keep your knees soft and support your core. Bend your knees enough to get into a quarter squat position. Keep your chest up and let your hips drop straight down. Jump out of the squat and use the momentum to push the weight over your head. Pin your position above. Hold the bar in a quarter squat position and repeat to prepare for the next rep.
The kettlebell overhead press is an overhead variation of the unilateral press—that is, each side of your body works independently—a lifter doing it with one or both kettlebells at once. Like the barbell, the kettlebell overhead press can resolve one-sided muscle imbalances and movement issues.
Additionally, kettlebells increase overall stabilization and strength needs by forcing the lifter to properly balance the shoulder blade and shoulder capsule due to the uneven load from the bell and handle. This exercise helps teach and develop a lifter's shoulder strength and stability and reinforce proper overhead mechanics.
Barbell Overhead Press (shoulders)
Grasp your kettlebells with the pad between your thumb and forefinger close to the bend of the handle. Clean kettlebells to front rack position. When you're stable, brace your core and tighten your hips and quads. Press both bells up and down. Download and repeat with fixed control.
The landmine shoulder press can improve upper body strength and improve the overall health of the shoulder press. These variations will help you train your body to be balanced against untrained lift angles. It will also work your core because to do this effectively you need to keep your body stiff.
Decide whether to do kneeling or standing exercises. Let's say you do this move by kneeling with your left hand. Kick your right leg forward so your toes line up with the mine bumper plate. Your kneeling leg (left leg) should be under your hip, just behind the barbell arm. Clear the bar at shoulder height, squeezing your elbows, and keeping your wrists neutral. Press up, minimizing hip shift or lumbar hyperextension. Slowly lower and repeat.
The dumbbell shoulder press, which can be done sitting or standing, corrects strength imbalances on one side. In addition, the dumbbell press can be customized; you can change the angle, grip width and add rotation. Simply put: the shoulder dumbbell press - like most presses - facilitates muscle and strength growth and allows for many variations on its own.
Best Shoulder Press Variations For Stronger Shoulders
Clean the dumbbells so they sit on your shoulders. Inflate your chest out, support your core, and press both dumbbells up until your elbows lock. Lower the dumbbells back to your shoulders.
Most of the above moves can be done with the accommodation resistor. By using chains and bands you can increase the required force output throughout the entire range of motion. This helps develop a greater force growth rate during the lifting section, which may be easier without bands and chains. This means you can accelerate the load faster and generally increase the ability to pierce pinch points.
Choose the exercises you want to do with chains and bands. The barbell military press is a good starting point because you can attach a band or chain to the barbell. tape or chain can be easily attached. If using chains, secure a single chain on each side of the rack bar and make sure they fall evenly. Do the uninstallation as usual. If you're using tape, you can secure it to the top of the bar (helps you lift it) or under the bar (against the lifting) depending on your needs.
Partial motion shoulder presses can help resolve sticking points and strength plateaus. By limiting the range of motion of your press, you can isolate areas of weakness while increasing the amount of tension on the muscle (and the amount of time spent under the same tension on the muscle). It's common to press the weight up three quarters from your shoulders, lower the weight back down, and repeat.
Best Behind The Neck Press Guide
Choose your specific workout and prepare accordingly. You can choose to stop your lift a few inches above your chest and shoulders, then come back down and do your reps with that little movement. Or you can go up a little so that your elbow is at about 90 degrees. Whatever your partial range, maintain the same slowness and discipline you use in your regular set.
Lockdown training, which is easily applied to most power lifters, requires a lifter to perform a pause under each shoulder press. In doing so, you will build concentric force, which is a weak type of muscle contraction for most muscle groups (as opposed to eccentric contraction, which tends to be strong).
Choose a spot on your elevator to come to a complete stop. You can do this when the bar reaches the shoulders, or at any point in the range of motion (such as pausing and stopping at chin). Make sure you don't hold your breath during the deadstop or you risk stunning yourself. Start with a lower weight than you're used to and make sure you don't compensate for the loss of momentum with poor form.
Tempo exercises are another variation that can be applied to most movements, such as the shoulder press. Tempo training can have a significant impact on muscle gain, strength development and coordination, as your muscles are (usually) under tension for a long period of time. Tempo shoulder presses can be done with a barbell, dumbbells, or any other overhead motion.
How To Do Military Press: Variations, Proper Form, Techniques, Barbell
Choose the pace you want to go to. You can choose to hold one second at the bottom, press for three seconds, hold for one second at the top, and land for four seconds. Apply your chosen tempo to any pressure variation. Make sure to breathe through these reps.
The first thing to ask yourself when learning how to program shoulder press variations is do you think the overhead press is the primary lift? The Big Three for many lifters - especially
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