Military Press / Overhead Press

During overhead pressing, the focus is on training the shoulder muscles. This involves working the lateral, posterior, and anterior parts of the deltoid muscle (Musculus deltoideus pars acromialis / Musculus deltoideus pars spinalis et clavicularis). Supporting muscles include the triceps (Musculus triceps brachii) and the trapezius muscle (Musculus trapezius).

Overhead press with the barbell while sitting

While sitting, you can also perform the barbell overhead press, offering an alternative approach to this exercise. The advantage lies in requiring less focus on balancing your body. This variation is widely adopted in fitness studios. To ensure proper execution of the seated Military Press, here are details regarding body position and movement.

Body Position

When pressing the barbell overhead while seated, it is advisable to use a weight bench. Ideally, the bench should be set at an 80-degree angle. The backrest can provide stable support. Your back should lean against the backrest and remain straight, with the lower back tending toward a slight arch. Grip the barbell with both hands so that it is directly above your elbows. Direct your gaze forward, and you are ready for the seated Military Press.

Movement Execution

Hold the barbell at chest height. Tense your muscles so that you can press the barbell upward when exhaling. The movement should be controlled and free of momentum. Inhale as you lower the barbell back down to your chest, paying attention to balance and stability.

Pressing the Barbell Overhead While Seated

Another alternative is placing your weight bench at the Smith machine. The movement execution is essentially the same, but the Smith machine aids in balancing with the barbell. Press the barbell upward while seated upright, exhaling and ensuring almost full extension of the arm. Then, use the Smith machine's guide rail to lower the barbell slowly to just above your chest.

Standing military press

The Military Press is a classic exercise in the gym, typically performed while standing. However, a professional execution is crucial to prevent injuries and optimize your body's potential. Here are tips for body position and movement execution.

Body Position

The starting position is the same for all variations of the Military Press while standing. Stand with your feet hip-width apart or choose a staggered stance, depending on where you feel more secure. Grip the barbell, ensuring your hands are above your elbows. A stand or the Smith machine can assist you in executing the movement more carefully.

Movement Execution

The stand helps you execute the standing Military Press meticulously. Place the barbell down at chest height so that you can fully concentrate on the movement. Grip the barbell with both hands and press it vertically upward. Lean your body slightly backward. The movement should be as close to your face as possible. Press the bar fully overhead until your arms are almost fully extended, exhaling in the process. Then, inhale and return to the starting position.

Military Press

The Military Press is often referred to as the "Overhead Press with the Barbell" and targets, among other muscles, the front shoulder. The Smith machine is also suitable for this exercise. Grip the barbell again above your chest. With the aid of the Smith machine's guide rail, concentrate solely on the correct execution. Exhale as you press the barbell upward until your arms are almost fully extended. Maintain a slight bend in your elbows and then lower the barbell just above your chest while inhaling.

Common Military Press Mistakes

Some errors that frequently occur and should be avoided at all costs.

✅ Elbows at an unfavorable angle: Endangered injuries and reduced training success can result from holding the elbows at an unfavorable angle. Correct alignment means that the elbows should point forward and form a 45-degree angle to the ground.

✅ Bar too far from the body: For maximum efficiency in training, a vertical movement is crucial. The barbell should not be too far from the body but should move as vertically as possible.

✅ Body leaning too far back: Many athletes tend to lean too far back during the overhead press. This puts pressure on the lower back and increases the risk of injury. Therefore, it is advisable to keep the torso stable and choose the weight accordingly.

Alternatives and similar exercises to the overhead press

To make your training plan more diverse, it is advisable to consider alternative exercises. By incorporating various variations of overhead pressing, you effectively promote muscle growth and support your weight loss efforts.