Thread: substitution for military press...

Military pressing is not dangerous. You need not substitute anything in for them. I have heard of more issues pressing from behind than neck than in front, however. Overhead pressing strength is underrated, but very important in my opinion.

If you just need some variety, then upright rows would be a decent substitute.

I like BB shoulder presses (in front of the neck). I've also heard of many injuries occurring because of behind the neck presses, and I refuse to do them. Besides, when will you ever pick something up behind you and put it over your head?

Originally Posted by CowPimp

Military pressing is not dangerous. You need not substitute anything in for them. I have heard of more issues pressing from behind than neck than in front, however. Overhead pressing strength is underrated, but very important in my opinion.

If you just need some variety, then upright rows would be a decent substitute.

military presses(standing) are the best, i dont see how they are more dangerous than anything else....great mass builders.... 3 sets of military presses standing...3 sets of lateral raises(dumbell or machine) and 2 sets of front raises with dumbbels and you got yourself a great shoulder workout... i do rear laterals on backday

If your scared that you will get hurt then take a bench and sit on it when pressing, and have a spot- good luck

Although you may never lift anything behind the neck, this is an excellent mass builder and a good excercise to hit the rear delts, rounding out your shoulder routine. Even development throughout the entire muscle group should be the goal.

Originally Posted by ATOMSPLTR

Although you may never lift anything behind the neck, this is an excellent mass builder and a good excercise to hit the rear delts, rounding out your shoulder routine. Even development throughout the entire muscle group should be the goal.

As far as I know, the rear delts are virtually inactive during overhead pressing...

Saying that something 'should be the goal' is really only relative to one person. I go for strength, more specifically, functional strength. Having those goals in mind, I wouldn't train a movement that I never use in a functional sense (day-to-day activity).

Originally Posted by CowPimp

As far as I know, the rear delts are virtually inactive during overhead pressing...

if you can keep your elbos back behind your torso, then youre working the rear delts on a military press, i think i heard somewhere... you have to be ultra-limber to do it, though.

http://www.youcanlearnseries.com/Wei...NeckPress.aspx

Try to ignore the paperweight this skinny old guy is lifting.

Well, the behind the neck press I could see working the rear delts through an isometric cotntraction to keep the bar from drifting forward while pressing. You aren;t working through the proper ROM to hit the rear delts because you would have to activley adduct the scapula instead of isometrically stabalize it. You are able to get more abductino of the shoulder joint here which will get your middle delts more effectively. In general, unless you are doing olympic lifting or have a need for it, behind the neck presses can really be quite dangerous to the shoulder.

I do behind the necks all the time. The key is go in your own rom. I tend not to go any lower then my ears.

Originally Posted by Squaggleboggin

Besides, when will you ever pick something up behind you and put it over your head?

*cough* overhead tricep extension.

Originally Posted by bigss75

I do behind the necks all the time. The key is go in your own rom. I tend not to go any lower then my ears.

Or you could just do the presses in front of you, use a full range of motion, and have less to worry about.

Originally Posted by CowPimp

Or you could just do the presses in front of you, use a full range of motion, and have less to worry about.

I feel it hits my shoulders better imo. It seems like Im hitting my chest more then my shoulders so when I go in front. It's all about choosing the proper weight when you lift.

Originally Posted by bigss75

I feel it hits my shoulders better imo. It seems like Im hitting my chest more then my shoulders so when I go in front. It's all about choosing the proper weight when you lift.

Are you leaning really far back when you press or something? Your chest should not be taking more of a beating than your anterior delts...

Also, keep in mind, the bar should naturally be travelling back a little bit during its ascent. Upon hitting lockout during a front military press, the bar should end up directly overtop of your head.

I dont lean foward. I think I feel the chest moreso maybe because the lack of incline press I do.

Originally Posted by bigss75

I dont lean foward. I think I feel the chest moreso maybe because the lack of incline press I do.

I doubt that has anything to do with it. Whether or not you do incline presses has no bearing on what muscles are used during an overhead press. Furthermore, I rarely do inclines in any form and I never notice my chest being put to any kind of significant use during overhead presses. I wish it was, because then I could move more weight.

Behind the neck presses, rank right up there with "Good Mornings" for danger factor. Primarily because of the macho factor (using to much weight).

They are primarily a frontal deltoid exercise. There are many other, and much safer deltoid exercises. The risk or shoulder damage is just to great.

Basically they do little more than a standard Military Press, in the end probably less. You can go much heavier, and safer with the standard overhead press, hence a better workout (which is also primarily a delt exercise).

Everyone considers good mornings and deadlifts to be dangerous. I really don't think they are. You just can't go heavy unless you are really confident. Hell, I used to do singles with good mornings. As long as you don't round your back you should be fine.

Ask someone with a previous shoulder injury(dislocations or other rotator cuff injuries) if they do an exercise or would even attempt it. If they wouldn't attempt it, its probably a good idea to be careful with it too.

Originally Posted by Rocky_B

*cough* overhead tricep extension.

That's fantastic. When will you do it in the real world?

Originally Posted by hawk05

Ask someone with a previous shoulder injury(dislocations or other rotator cuff injuries) if they do an exercise or would even attempt it. If they wouldn't attempt it, its probably a good idea to be careful with it too.

I'm one of them. I learned after the last shoulder injury that presses were out of the question. I now stick with upright rows and lateral raises switching between cable and freeweight exercises. Haven't had a shoulder problem in some time now.

Originally Posted by CowPimp

As far as I know, the rear delts are virtually inactive during overhead pressing...

Virtually, or absolutely dont contribute whatsoever?