Standing barbell press exercise. How to properly perform a standing military press: nuances of technique and possible mistakes

The military standing press belongs to the category of basic exercises that develop deltoids and overall mass. shoulder girdle. Due to muscle stress and hypertrophy, strength increases and muscle mass is gained, while solid weights can be used to perform the exercise (world record - 235 kg). In the article we will look at the features of the barbell press and its variations, the working muscles and the technique of execution.

What muscles work?

The shoulder girdle is the main muscle group that is involved in the standing military barbell press. The middle and rear deltoids are also involved in the movement. But they receive a much smaller load.

Performing a standing barbell press involves top part breasts and trapezius muscles. And the last part of the movement in the exercise occurs due to the triceps. Regarding the work of the triceps, the following pattern applies: with a wider grip and a short range of motion, the activation of the triceps will be minimal. Triceps will work when narrow grip and correspondingly low amplitude.

Optimal load distribution and movement control is facilitated by a grip slightly wider than shoulder width. It is recommended for use by experienced athletes and coaches.

Despite the usefulness and effectiveness of the military press, for uniform and aesthetic development deltoid muscles use a whole range of exercises, and are not limited to one or two. Still, it is impossible to achieve pronounced relief and volume of the shoulder girdle by loading mainly the anterior deltas. It is advisable to use the middle and rear beam in a more active version. This is due to the anatomy of the shoulder girdle. The posterior bundle is the largest of all and it is its development that allows the middle delta of the shoulder to be pushed out. Due to this, visual massiveness and volume are created. For this they can be used the following exercises: dumbbell swings to the sides, tilted/abducted swings and others.

In some cases it is advisable to include military press at the very end of the workout. It can be preceded by swings, abductions in the simulator and chin pull. This will isolate the load that falls on the deltoid muscles. However, with this approach to shoulder training, it is not advisable to use large working weights.

Execution technique

Having figured out which muscles work in the standing military press exercise, let’s look at its technique. Knowledge of the nuances, features and varieties of the exercise will allow you to effectively include it in training program to easily achieve an athletic physique.

Military bench press

Where to start mastering the military press technique? From the warm-up, of course. Highly warmed rotator cuff muscles and stretching of all muscle groups are the key to safety and prevention of emergency situations such as cramps, dislocations, sprains and fractures.

Another important point— before starting a workout, always check the fixation of the plates on the barbell. Selection optimal weight weights ensure the correct technique for performing the bench press, the necessary hypertrophy muscle fibers.

Let's consider the stage of preparation for performing the exercise.

Step 1. We remove the barbell from the rack, at the same time straining the muscles of the torso and legs. Let's take a step back.

Step 2. Place your feet shoulder-width apart, parallel to each other. Knee joints slightly bent.

Step 3. The back is straight (maintain a slight arch in the lower back). You can't lean back. The head looks straight ahead. Her position is fixed.

Step 4. We throw the barbell over the chest until the bar lightly touches the upper part of the pectoral muscles.

The exercise itself is performed as follows:

We take a deep breath and at the same time strain the muscles of the abs and buttocks. While holding your breath, press the barbell up (above your head). Your arms do not need to be completely straightened; they should remain slightly bent at the elbows.
As you exhale, straighten your arms to the end and spread your shoulders. This movement is accompanied by a slight bend forward. At the extreme point, we pause for a moment to feel the work of the muscles and their tension.
We return to initial position with a slow and controlled movement, lowering the projectile onto the chest. In this case, we avoid touching the bar in the area of the shoulders and chest.
We carry out required amount repetitions. Then we lower the barbell to the chest to then calmly return it to the rack.

What not to do?

push the bar out with sharp thrusts;
uncontrollably and easily allow the barbell to travel the distance along the entire trajectory of movement;
during the bench press, perform chaotic movements with your arms, unbalance your body, and allow any jerks.

The military standing press is an exercise that involves creating a load on the lumbar region back and spinal column. For additional support of the spine while working with weights, it is recommended to use heavy athletic belt. With its help, the spine is securely fixed and increased intra-abdominal pressure is created.

Military Dumbbell Press

Performing a military press is possible not only with a barbell. Dumbbells can be used as weights. At first glance, the strategic choice - dumbbells or barbells - is an entirely individual question. Since both options for performing the exercise allow you to focus the load on the shoulder girdle and almost completely eliminate the work of muscles of other groups.

In practice, the situation is as follows. Achieving progress in the standing military press with dumbbells is usually easier for beginners whose shoulders are absolutely straight. Athletes with sloping shoulders more benefits will bring work with a barbell. However, such a statement is quite conditional and, as with any rule, there are exceptions. Therefore the choice the best option, which will give individual progress, occurs exclusively in practice and depends on individual characteristics.

How else can you do the exercise?

After mastering the classic technique, you can diversify your workouts by including the military standing press in different variations.

Additional exercise options:

Alternately performing a bench press while standing, lowering the barbell behind your head and behind your chest.
Changing the trajectory of the barbell movement by half or the principle of partial repetition (lowering the barbell to the top of the head and raising it up again).

You can also perform the barbell press while sitting, which allows you to focus on working the shoulder girdle. However, performing the exercise while standing allows you to cover more muscles.

Variations of the standing military press are used to add variety to your workouts. They are as effective as classical technique exercises. And in combination with other training for shoulder development, they allow you to achieve the desired relief, volume and roundness of the shoulder girdle.

What to replace it with?

The military standing press is one of the basic exercises for developing and creating a sculpted shoulder girdle, so the natural question is what to replace it with? There is no definite answer to this question, since the effective building of the muscles of the shoulder girdle is facilitated by a combination of isolation exercises with medium weight and vertical presses. The table shows options for partial replacement of the military press.

The military press is an exercise that loads target and stabilizing muscle groups. In addition, such a complex effect helps to develop coordination of movements while strictly following the technique of performing the exercise. Unfortunately, there is no exercise in nature that is completely analogous to the standing military press. The bench press remains one of the most effective and valuable exercises for developing a powerful shoulder girdle.

Or military press– heavy basic exercise, one of the best for the development of deltoid muscles, is popular in all strength sports, including powerlifting. This exercise is considered one of the best for training the shoulder girdle, and since the deltoids are involved in the bench press, a competitive movement in powerlifting, training the shoulders is one of the components of success in the bench press.
The standing barbell press in powerlifting is often used as an auxiliary exercise to improve bench press results. In the 20th century, the military press was mandatory Olympic movement at a weightlifting competition, but due to the high number of injuries he was removed from there, we can conclude that this exercise should be performed very carefully, observing all technical aspects.

Muscles worked during the standing press
The main load during the military press falls on the anterior and middle deltoid muscles; the rear deltoids, triceps, and upper pectoral muscles and upper back. As you can see, many muscles work that are also used when bench pressing, so we recommend that all strength athletes include the standing press in their training program.

Since the standing barbell press puts a lot of stress on your back, you can bench press the barbell while sitting, so you will be able to better concentrate on working your deltoids.
Safety while standing barbell press in powerlifting
As you already understand, the military press puts a lot of stress on your back, so it is better to wear an athletic belt while performing it. It is very important to follow the technique of performing the exercise, since the shoulder joint, due to its enormous mobility, is often subject to injury.
The standing overhead bench press is also popular among athletes, as it allows you to lift more compared to the chest press. This exercise is not recommended for use in powerlifting because it forces the shoulder joint to move unnaturally and thereby exposes it to injury. When pressing overhead, athletes can twist a joint and lose months, or even years, as the recovery process will take a long time. Use the standard military press in your workouts, although the working weights are smaller, you will protect yourself from shoulder injuries and will work with increased amplitude.
Technique for performing a standing barbell press on video

The military standing press is a subtype of basic exercise that helps to maximally load the deltoids, shoulders and develop strength. Thanks to the powerful load, it helps to increase the bench press. Let's find out what the army version is, what muscles are involved, technique, benefits and interesting facts.

What muscles work?

The main load falls on the shoulders. The exercise pumps up the front deltoids more powerfully. At the same time, the rear and middle deltas are actively involved in the work, although they receive less load.

Military style work involves the trapezius and pectoral muscles. Squeezing the bar upward engages the triceps. Using a wide grip on the bar reduces the load on the triceps. Narrow grip style – increases.

The world record in the military bench press is 235 kg.

The classic grip is slightly wider than shoulder width. As a result, the body core will be stabilized.

A wide range of military press effectiveness for developing an aesthetic body core needs to be used additional exercises. It is impossible to get impressive shoulders by working exclusively on the front deltoids. It is prudent to rock three bundles together. This one is suitable, it will force the middle delta to come out. You will have bulging, pumped up arms. To do this, take into account the following varieties:

Army style.

It is appropriate to include the military press after the main chest workout. Then swings, machines and bar rows to the neck. Your deltoid muscles are fully pumped. It is inappropriate to use huge weights on deltoids.

Military bench press: execution technique

After information about which muscles are effectively loaded while standing, let’s consider the technical component. Knowing the secrets will allow you to take the right steps to get into athletic shape quickly.

Warm-up

We begin mastering the technique with a warm-up. Well-warmed joints and muscles will protect you from stretch marks, dislocations or severe fractures.

Weight fixation

An important nuance that experienced athletes often forget about. Before starting the press, try to check the fixed weight with the levers. Rational weight selection will increase delta hypertrophy.

Approach to the projectile

We take the barbell in our hands and at the same time look a little upward. We take one step back with each foot. We become comfortable. We place our feet shoulder-width apart, and our toes point to the sides. Bend your legs at the knees. The back should be in one position - flat. Bend your lower back slightly. You can't lean back or forward - this is a chance to get serious injury spine.

Now we place the bar on the chest. It should lightly touch the upper chest.

Working with the fingerboard

Take a deep breath, tense your body from the very bottom. Hold your breath a little and press the barbell above your head. At the level of the mouth we begin to exhale air. It is not necessary to straighten your elbows. It is better to keep them in a slightly bent position.

At the top, pause for a second to feel the tension in your deltoids. Return to the starting point. Touch your chest and do more reps.

We do it as many times as necessary. We lower the barbell to the chest and place it on the platform racks.

Errors during execution:

You cannot jerk the barbell;
Push randomly along a different trajectory, removing the stability of the body.

The military bench press with a barbell is one of the powerful exercises for the back and lower back. To stabilize the body and spine, it is better to wear a weightlifting leather belt. It will help to properly fix the spine, and the internal pressure outward will not bother you.

Military dumbbell press

This option involves regular dumbbells. Which is better to choose? Everything depends on you. The strategy can be based on changing the bar with dumbbells every two weeks. Two styles specifically target the anterior deltoid, so do it for variety.

Dumbbells are better for beginners. For athletes with straight shoulders, it is advisable to supplement delt training with dumbbells. Athletes whose shoulders have become curved or convex primarily work with the bar. Please note that the recommendation is conditional. It is not supported by research. Every rule has an exception, so use what you like.

Other types of execution

Vary the activity, including options:

behind the head and immediately on the chest;
to the top of the head - half the trajectory.

The seated military press will allow you to concentrate on pumping up your shoulders. You don't have to worry about stabilizing your body.

Other subtypes of execution are more necessary for variety of training. Any option is effective if done correctly. Different methods are suitable for other exercises and will help you get relief and beautiful volume of deltas.

What should I replace it with?

The military standing press is a basic exercise for working out the relief and increasing strength indicators. At the same time, many people are interested in what to replace it with? It happens that the exercise needs to be changed. Building mass on the shoulders depends on a set of combinations with other vertical and horizontal training. It cannot be completely replaced.

Table

Let's summarize. The army version is aimed at almost one group. Combined with isolation exercises, the upper body responds significantly. It is difficult to replace it in terms of efficiency, so you will have to learn how to work with it. It is very valuable and often underestimated by many athletes. In the hall you can see that many people’s shoulders are lagging behind.

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Standing chest press or, in other words, the military press is the main basic exercise for the shoulders, used to develop strength and mass of the deltoid muscles and the entire shoulder girdle as a whole. The standing barbell press is very popular in all gyms as it is one of the most effective and best multi-joint exercises for the shoulders. Using this for shoulders, you can pump up not only large, but also strong muscles shoulders and the entire shoulder girdle, and the result in the standing barbell press largely determines the strength of your upper body.

What muscles does the standing barbell press work?

First of all, the standing barbell chest press engages the deltoid muscles, especially the front part of them, as well as triceps muscles shoulder In addition, unlike the seated barbell or dumbbell press, the standing press indirectly engages the back and abdominal muscles as stabilizers.

Standing barbell press from the chest: execution technique

Take the barbell with a medium grip slightly wider than shoulder width, step up and sit under the bar, remove it from the racks and take a step back, holding the barbell on your chest. Stand with your feet shoulder-width apart, toes turned slightly outward. Bend your back slightly at the waist, look at one point straight ahead.
As you exhale, use your deltoids and triceps to press the barbell up. At the top point, take a short pause, fix the barbell and lower it under control to the starting position, while inhaling.

Perform the standing barbell chest press or, in other words, the military press at the very beginning of your shoulder training, as this is the main basic exercise for the shoulders.
Before training, warm up and warm up thoroughly to avoid injuring your muscles and shoulder joints. Always start with an empty bar and gradually increase the weight of the bar.
Follow the correct technique to avoid injury. Perform a standing barbell press from your chest without jerking or sudden movements. Don't chase weight!
When lifting the barbell up, tilt your body back slightly. To make it easier to maintain balance, bend your knees slightly. But don’t try to push the barbell using the strength of your leg muscles! Try to perform the standing press using only the strength of your deltoids and triceps.
Concentrate on working the target muscles. Try not to dissipate the load throughout your entire body.

Greetings, ladies and gentlemen. Well, did you celebrate? That’s good, because we are rolling into everyday work, and today, according to tradition, a technical note about the standing dumbbell press awaits us. After reading, you will learn everything about the muscle atlas, the advantages and technique of its implementation, we will also find out the degree of effectiveness of the exercise and give some recommendations regarding its use.

So, make yourself comfortable, let's begin.

Standing dumbbell press. What, why and why?

At one time I already spoke about the subject of exercisers sticking to certain machines :) and using the same exercises and movements in their training program. Is it good or bad? Conservatism, adherence to the old, fear and reluctance to accept the new are not good, especially in such a matter as building your own body. Yes, you may be accustomed to certain exercises and feel comfortable doing them, but this does not mean that “until the second coming” you should only use them and not introduce any variety into your pumping procedures. It’s about introducing such variety in relation to shoulder development through the standing dumbbell press exercise that we’ll talk about later in the text.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The standing dumbbell press is a conditionally basic exercise for the shoulders, simultaneously “catching” the front and middle delta. Belongs to the mass-gaining class and allows (in combination with other movements) achieve a spherical shape of the shoulders.

Muscle ensemble exercise includes:

targeted – anterior delta;
synergists – lateral head of deltoid, supraspinatus, triceps, mid/lower trapezius, serratus anterior, pectoralis major (clavicular head);
dynamic stabilizers – triceps (long head) , biceps;
stabilizers - upper trapezius, levator scapula.

A complete muscle atlas looks like this.

Advantages

By performing the standing dumbbell press exercise, you can expect to receive the following benefits:

general increase in delta mass;
development of deltoid muscle strength;
participation in work in addition to the main muscles, small ones to maintain balance and control;
greater range of motion compared to a barbell;
alternate work of each hand;
elimination of muscle asymmetry;
improved results in the bench press;
protection from injury shoulder joints due to the relatively even development of the anterior and medial heads and the maintenance of proper muscle balance.

Execution technique

The exercise falls into the category of “nothing complicated,” but it has its own characteristics. Step by step technique execution looks like this.

Step #0.

Take dumbbells in your hands and stand with them, placing your feet shoulder-width apart. Raise the dumbbells up to the level of your earlobes so that elbow joint formed an angle 90 degrees. Statically tighten your abs, direct your gaze forward. This is your starting position.

Step #1.

Inhale and as you exhale, begin to lift the dumbbells up, straightening your elbow joint. Curl the dumbbells above your head (without hitting them together), hold in the contracted position for 1-2 count and slowly and under control return the dumbbells to the 1st position. Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

In move…

Variations

In addition to the classic version of the standing dumbbell press, there are several variations of the exercise, in particular:

military barbell press;
with a twist of the wrists - a.k.a. Arnold press;
alternately with each hand.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

when performing, place your feet firmly on the floor and do not swing your body;
do not use heavy weights dumbbell;
always do before exercise 1-2 movements on the rotator cuff;
use full range of motion;
at the top point, perform a peak contraction, but do not hang there;
do not knock the dumbbells against each other at the top;
perform the movement slowly and under control, without throwing the dumbbells sharply down;
if you have problems with the lower back, then do the exercise while sitting;
breathing technique: inhale - when lowering the dumbbell down, exhale - with effort (extension of the arms);
numerical training parameters: number of approaches 3-4 , reps 8.

We're done with the theoretical side, now let's look at some practical points.

Standing Dumbbell Press – effective exercise for the shoulders?

Electrical muscle activity measured by EMG suggests the seated dumbbell press variation makes a difference for the anterior deltoid. 79 , while as a standing option, - 85 . As for the EMG data for the remaining most common shoulder exercises, they are as follows:

raising dumbbells to the sides while standing in an incline position - 85 ;
abduction of the arm to the side at the lower block - 77 ;
lifting dumbbells in front of you - 73 ;
seated barbell press – 67 .

Conclusion: By including the standing dumbbell press exercise in your deltoids training program, you will definitely achieve broad shoulders :).

Does the athlete's position affect the result of deltoids development?

The results of a study published in 2013 year in the journal “Strength Cond Res”, they say that there is a difference in the athlete’s position. In particular, when performing identical deltoid exercises, the following EMG differences and trends were noted:

anterior delta. In the exercise, seated bench press with an EMG barbell 11% lower compared to dumbbells; in the exercise standing press with an EMG barbell 15% lower compared to dumbbells; in the dumbbell press exercise, the sitting version showed EMG activity on 8% lower than standing;
middle delta. In the exercise, seated bench press with an EMG barbell 7% lower compared to dumbbells; in the exercise barbell press, the sitting version showed EMG activity on 7% 15% lower than standing;
rear delta. In the barbell press exercise, the sitting version showed EMG activity on 25% lower than standing; in the dumbbell press exercise, the sitting version showed EMG activity on 24% lower than standing.

These studies indicate that the standing version with dumbbells is much more effective than the seated version with a barbell; the muscle activity of the first version is higher than the second. Thus, we can conclude that the shoulders will develop better from the standing version with dumbbells.

I'm a girl, what shoulder exercises should I choose to just make them look sexy?

Young ladies, in principle, should not be afraid of free weights and supposedly men’s shoulder exercises. The option with dumbbells will be most optimal for the fair sex, in particular, include the following exercises in your PT: lifting dumbbells in front of you, standing dumbbell press up, pulling a barbell with a wide/narrow grip to the chest/chin, sitting dumbbell raises on an incline rear delta. Numerical training values – 3 approach to 12-15 repetitions.

Actually, that’s all I have, I consider the topic covered, all that’s left is to sum it up and get on with it.

Afterword

Today we were introduced to the standing dumbbell press exercise. Most likely, until now you have never used it and, as it turns out, it was in vain. Therefore, we finish reading these lines and blow into the hall in order to feel all its effectiveness on our deltas.

That's all, I was glad to write for you, see you later!

PS. and how many delt exercises do you use?

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.