How to Max out the Military Press: Primary Muscles Worked and Benefits of Heavy Presses

Weightlifting is the standard for strength training and building muscle. It can be used to help burn calories to lose or maintain a healthy weight. Among the exercises in this genre is the military press, a highly recommended exercise that can be added to any workout routine. The military press muscles worked include the triceps, trapezius, and deltoids.

Performing this exercise as part of your BetterMe military workout will also help tighten your core as it must remain engaged throughout to provide stability. Due to the many benefits of this exercise, you’ll want to add it to your routine as quickly as possible.

The focus today is on the muscles worked during the military press, how you complete the exercise, and its benefits. We’ll also explain the differences between it and the overhead press and shoulder press as they’re often confused. Read on to learn everything you need to know about the military press.

What Are the Muscles That Are Worked with a Military Press?

The military press is a type of overhead press that targets the shoulders and arms. However, while working these muscles, you’ll also find benefits for your leg and core muscles. Specific muscle groups include the triceps, trapezius, and deltoids (4).

Proper posture and form will help you achieve great results for all the targeted muscle groups. You’ll strengthen these muscles and burn calories, which can ultimately help with weight loss when you follow a healthy diet. 

What Muscles Are Worked when Completing a Barbell Military Press?

The primary muscles that are used in the barbell military press are the same as the dumbbell military press muscles, except there’s greater emphasis on the chest muscles. This is a multi-joint exercise that can be used to build muscle mass, power, and strength. One of the major differences between a barbell and a dumbbell press is the increased need for stability in a dumbbell press. 

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How Do You Do a Military Press?

A military press is an advanced technique that can pose a high risk of injury if it’s not performed correctly. Maintaining proper form at all times will prevent accidents and allow you to use the exercise to become stronger. Start with light weights and focus on perfecting your form. Gradually increase weight as long as your form is perfect. 

Standing Military Press

You can do a standing military press following these steps:

1. Assume the starting position with your feet close together and the dumbbells at your side. 
2. From here, raise the dumbbells to shoulder height with your elbows bent. This will make a W shape with your upper body. Knuckles to the ceiling, elbows bent and to the side, and palms facing forward. 
3. Press the dumbbells overhead until your arms are fully extended.
4. Maintain this position for a few seconds.
5. Slowly return the dumbbells to shoulder height.
6. Repeat this for the number of repetitions and sets you’ve chosen.

Alternatively, you can complete this with a barbell, which you’ll want to lower and raise in a similar fashion. Lower the barbell to your chest and then press it back up overhead. The standing military press muscles worked also include your core and legs, which are used in stabilization. 

Seated Military Press 

There’s also the option to do this exercise seated. It’s quite similar, but will require an incline bench. Follow these steps:

1. Seat yourself on the bench with your lower back firmly against the back of the bench, resting one dumbbell on each thigh. Your shoulders and back should be completely straight.
2. Kick each leg up to propel the dumbbells to shoulder height.
3. Rotate your palms to face forward with your forearms perpendicular to the ground.
4. Raise the dumbbells over your head with a pressing motion until you completely extend your arms. 
5. Maintain this position for a few seconds.
6. Slowly lower the dumbbells back to shoulder height.
7. Repeat this for the desired number of repetitions and sets.

The seated military press won’t work your legs like the standing version, but your core will still get a workout (3). 

There’s another way to complete this exercise, but it’s not typically recommended for several reasons. This way calls for raising and lowering the barbell behind your head. The issue with this is that it can lead to both elbow and shoulder issues as you’re being forced to control the weight back behind your head. Another problem is you could hit yourself on the back of the head or neck with the bar, which could cause a severe injury. The best way to perform this is to keep the bar in front of your chest and head for the entire motion (2).

In addition, you’ll want to maintain a neutral spine with no arching. If you find your back is starting to arch or you’re wavering, you should reduce the weight you’re using and focus on keeping a tight core to increase your balance. Otherwise, this improper posture could lead to a back injury.

Read more: V-Shaped Body Training Plan To Build Strength And Proportion

Benefits of a Military Press

There are numerous benefits to a military press. This exercise is the foundation for many other maneuvers, which makes it an essential part of your BetterMe military workout routine. If you can correctly perform a military press, you’ll start to develop the strength to complete bench presses, overhead presses, and shoulder presses with ease.

• Superior Shoulder Activation Compared to Other Presses

Overhead presses, such as the military press, can be far superior to both bench presses and incline presses due to their activation of the shoulders. The muscles targeted are the upper trapezius and anterior deltoid (6).

• Improved Form and Exercise Variety

Good form during this exercise will make it easier to perform other pressing variations. This will provide you with greater variety in your workout routines and keep you from getting bored.

• Enhanced Range of Motion and Muscle Function

The military press can also work to enhance the range of motion of your shoulders. This enables better muscular function in your daily life and the ability to perform other exercises more efficiently. This exercise could be beneficial to retraining patients who have decreased scapular and rotational function (5).

• Additional Benefits of Using Dumbbells

When performing this exercise with dumbbells, the benefits increase. Dumbbells provide both mechanical and metabolic overload, which leads to muscle growth. They can also create better coordination between joints, which increases stabilization with movement.

• Convenience and Safety of Military Press with Dumbbells

Using dumbbells for this exercise allows you to be able to bail from the exercise in a safer manner. The shape, size, and weight of a barbell can make it challenging to safely drop on a failed rep. 

Finally, they allow you to complete military presses from wherever you are without the need for a gym. This is incredibly beneficial if you don’t have the time to stop at the gym to get your workout in for the day. The military press dumbbell muscles worked will be just as effective at home as they are at the gym (1).

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Is a Military Press Better Seated or Standing?

The choice between seated and standing military presses doesn’t come down to which is better – they are both efficient exercises. The seated option won’t have as significant an effect on your legs as you won’t need them to stabilize them in a similar fashion as you would while standing. So, if you want to impact your legs, the standing form is better for you. If you want to focus on just using your shoulders and core for this movement, seated may be the better option. 

Read more: How To Get V-Shape Body Using Genetics, Exercise & Diet

What Is a Military Press vs. an Overhead Press?

What can be confusing is that the military press is a type of overhead press and the two are often erroneously interchanged. They are performed similarly, which adds to the confusion. The primary difference is in the stance that is adopted when the exercise is performed. 

With a military press, you typically keep your feet closer together than you would with an overhead press. With your feet closer together, you’ll need to use your core more in order to keep yourself stabilized. With your feet spread out, you give your body a wider base to be able to push the weight overhead. To get the most out of your workout, you’ll want to incorporate both exercises at some point in your weekly routine (6).

Frequently Asked Questions

• Will the military press build big shoulders?

Yes, the military press is highly effective for building big shoulders as it targets key muscles such as the deltoids. By consistently performing this exercise with proper form and progressive overload, you can significantly increase shoulder size and strength. 

• How can I train like the military at home?

There are numerous ways to train like the military at home. One amazing option is to follow the BetterMe Military Workout Challenge, which offers a structured routine of bodyweight exercises, strength training, and cardio to improve your overall fitness and endurance. This program is designed to mimic the intensity of military training without the need for a gym, which makes it accessible and effective for home workouts and for everyone who is looking to up their fitness game.

The Bottom Line

The military press muscles worked extend beyond the shoulders and through the core, which provides an extensive workout. The more weight you use, the more your core and legs will feel it. It’s an excellent option for building strength and stability. 

With all the benefits this exercise provides, it’s no wonder that it’s highly recommended. You can’t go wrong when choosing this exercise to strengthen your shoulders and upper body. 

Whether seated or standing, it offers an excellent muscle workout. The choice of which form is best for you will depend on the overall goal of your workout session. It’s also equally beneficial with barbells and dumbbells.