Military Pressing - The military press is a classic free-weight exercise that features almost every day in upper-body pushing training, with a highly modular set of mechanics and relatively simplistic form that makes it the preferred exercise over other complex shoulder-focused movements. The military press, usually performed in addition to other movements such as the bench press or deadlift, is essential in most bodybuilding or weightlifting workouts. This factor, along with the fact that it is usually performed with medium to high resistance, means that it is important for the coach and practitioner to develop a deep familiarity with the exercise to reduce the risk of injury and improve any workout. results obtained from the military press itself. Contents Show What is the military press? Is Military Press the same as Air Press? How is the military press carried out? The ascending phase of the military press The descending phase of the military press What muscles work with the military press? Primary mover muscles Secondary mover muscles Stabilizer muscles What are the benefits of the military press? Increasing Upper Body Push Strength Strengthening Shoulder Girdle Shape Transition Common Military Press Mistakes Push Up Improper Spinal Posture What is the Military Press? The military bench press, to put it more complexly, is a compound movement with an open kinetic chain that works to extend the shoulders and elbows to produce significant training stimuli of multiple muscle groups, with a special emphasis on the deltoid muscle groups that make up the shoulders. It can be performed either standing or seated, although beginners are generally advised to choose the seated version, as this can help prevent the practitioner from cheating by performing a "push", in which they subconsciously use their lower body to move the bar above the bar. The military bench press may also have the secondary goal of improving the co-activation of the practitioner's muscles in the general area of the shoulders and sternum, as well as improving the stability of the practitioner's abdominal muscles when they are activated at isometric power for the peak (or full extension) of the repetition. Is Military Press the same as Air Press? Although in certain situations the military bench press and the bench press are often confused, they are actually different exercises - the military bench press is considered a sub-variant of the bench press itself. The overhead press is usually performed standing, with the practitioner's legs fully apart according to their own comfort and body proportions. This differs from the military press, where the military press allows the lifter to choose between a sitting or standing position, although the lifter must maintain a much less stable lower body when he chooses a standing position, keeping his heels together as much as possible. When performing a standing military press, it tends to cause a higher level of activation of the stabilizing muscle group, especially the abdominal stabilizers, because they are forced to work harder without taking advantage of the wide apart legs that support the torso. . How is the military press carried out? To begin the military bench press, the practitioner must first set up the exercise by placing the barbell at collarbone height in a squat rack or weight cage and loading it with a weight appropriate for their strength level. After the bar is placed at a comfortable height and loaded with sufficient weight, the practitioner will position himself in front of the bar and place both hands about shoulder-width apart under the bar, palms in a supine position. (facing the ceiling). The military bench press, like most exercises, is divided into two phases; with an ascending or concentric phase of the exercise that involves the contraction of the triceps, pectoral, and deltoid muscle groups to produce shoulder abduction and elbow extension. Therefore, the downward or eccentric phase of the military press is the second part of the movement where the practitioner lowers the weight to the starting position, causing the triceps, pectorals and deltoids to lengthen and relax - thus completing one repetition of the exercise. physical exercises. Ascending Phase of the Military Press To begin the first phase of the repetition of the military press, the practitioner unpacks the bar and brings it parallel to the neck or collarbones before arching the back, squeezing the shoulder blades and pressing the bar overhead. . When pressing the bar overhead, the practitioner must ensure that their shoulders contract simultaneously, thus preventing an unbalanced lift of the bar and the danger of losing balance. Stopping at full elbow extension, the practitioner contracts the delts at the top of the rep, ensuring that the core and back remain in a state of tight, steady contraction; then move to the descending or eccentric phase of the military press. Descending Phase of the Military Press Once the concentric or ascending phase of the military press is complete, the practitioner exhales before allowing their elbows to contract and move outward in a slow, controlled manner, while the practitioner maintains core stability and maintains tension. in the chest. When performed correctly, the bar will travel in an almost straight downward trajectory, returning to a plateau parallel to the front of the practitioner's shoulders and collarbones, thus completing one repetition of the military press. The exerciser can then return the bar to its position on the squat rack or weight cage - or repeat the upward movement phase if the exercise set calls for further repetitions. What muscles does the military press work? Because the military press is a classic example of a free-weight movement with a complex muscle activation pattern, it is able to activate a large number of muscle groups simultaneously during each repetition - although not all are activated equally. Therefore, the muscle groups that work during the military bench press are divided according to the degree to which they are involved, with the primary motor muscles responsible for the greater force production, while the secondary motor muscles work in an auxiliary capacity, and the muscles -stabilizers instead, muscles contract in a static mode. Main motor muscles. The most significantly activated muscle group is the deltoid muscle group, a trio of muscles that make up the shoulders and are responsible for most of the power of the military press, resulting in the deltoid muscles also receiving the greatest increase in power from the exercise. The three heads of the deltoid group are trained in the same way, with each being heavily activated in specific parts of the rep—all of which are supported by other prime movers being trained during the exercise, such as the triceps. (of which also act as secondary motor muscles). Secondary Movement Muscles Although the deltoid and triceps muscles of the shoulder bear the brunt of the resistance caused by the pressure of the military, several other muscle groups assist them in this. These are mainly the pectoralis minor, which contracts at the beginning and end of each repetition, the trapezius, which activates at the top of each repetition to avoid colliding with the shoulder, and the aforementioned triceps. Although the triceps, trapezius, and pectoral muscles are considered secondary motor muscles, they are still activated to a clinically significant degree, thus also creating some level of muscle hypertrophy and strength conditioning in said muscle groups. Stabilizing muscles. The muscle groups used as stabilizing muscles throughout military development are mainly the core stabilizers, rotator cuff muscles and to some extent the legs - although it is important for the practitioner to note that the degree and pattern of activation of these muscle groups in a stabilizing capacity will depend on whether they perform the exercise standing or sitting. What are the advantages of the military press? The military press, like most exercises, has various benefits that are not only reserved for free weight exercises per se, but also some that are a direct result of the military press itself - making it unique among other compound movements. This can range from improving the size and strength of the shoulder muscles to a more technical transfer of elbow extension mechanics to other exercise forms, making the military press a very versatile movement for different types of athletes. Increasing upper body thrust strength The biggest and most obvious benefit of doing military press on
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