Incline Bench Press and Military Press

kiko · 05-09-2008, 05:23 PM

How similar is 45 degree Incline Bench Press to Military Press as far as muscle recruitment is concern?

chris mason · 05-09-2008, 06:09 PM

More focus on the pec minor and less on shoulders, but both will strenuously train your shoulders.

biggfly · 05-09-2008, 06:17 PM

>45 = more shoulders

kiko · 05-11-2008, 09:06 AM

Thanks for the info!

This knowledge added growth to my penile tissue.

**P-funk** · 05-11-2008, 09:55 AM

the incline still has some of a horizontal flexion element to it, so it will recruit pectorallis major (along with the deltoids).

the over head press creates a situation where the shoulder must abduct in order to perform the lift. this hits all three heads of the deltoid, and because it is vertical (unless you lean way back like an asshole), the pectorallis major is not really going to be rectuited to a great extent (at least from a prime mover perspective).

sakbar · 05-11-2008, 10:39 AM

Hi P-funk,

Given the noticable difference in Military Presses and Incline Presses, how do programs like 5 X 5 provide the option of either or?

Thanks,
Sak

kiko · 05-11-2008, 11:33 AM

Quote:

Originally Posted by P-funk

the incline still has some of a horizontal flexion element to it, so it will recruit pectorallis major (along with the deltoids).

the over head press creates a situation where the shoulder must abduct in order to perform the lift. this hits all three heads of the deltoid, and because it is vertical (unless you lean way back like an asshole), the pectorallis major is not really going to be rectuited to a great extent (at least from a prime mover perspective).

Aren't a person running the risk of falling backward like a dumbass by doing that?

Btw, when performing barbell military press should the bar be lowered to chin level or all the way down to the upper chest.

**DOMS** · 05-11-2008, 11:37 AM

Quote:

Originally Posted by kiko

Aren't a person running the risk of falling backward like a dumbass by doing that?

You'd be surprised...

**P-funk** · 05-11-2008, 12:07 PM

Quote:

Originally Posted by sakbar

Hi P-funk,

Given the noticable difference in Military Presses and Incline Presses, how do programs like 5 X 5 provide the option of either or?

Thanks,
Sak

provide the option?

the traditional 5x5 (Bill Starr) used the overhead press (if I remeber correctly). Most people now-a-days swamp that out for a bench press. But, if you wanted the variety, I would go with something like the lift you want to focus on being on your monday and friday workouts, and then the other lift (the supplemental lift) being placed on wed., which is the lower intensity day of the week in the 5x5 program.

kiko · 05-11-2008, 12:25 PM

Quote:

Originally Posted by DOMS

You'd be surprised...

He looks like he's going break in half. What an asshole!

**P-funk** · 05-11-2008, 12:32 PM

Quote:

Originally Posted by kiko

He looks like he's going break in half. What an asshole!

that is how the old school olympic lifters did it. before the olympic lifts were dropped down to just the snatch and the clean and jerk, there used to be a 3rd lift. the clean and press.

The snatch was a test of your balance and athleticism
The clean and press was a test of your brute strength, since it was a strict press.
The clean and jerk was a test of your total body power.

The clean and press was dropped because of things like the above photo. After awhile, guys were leaning back like crazy, making it more of an unsupported incline press, that the judges of the sport didn't know what to pass as a "good lift" and what should not be counted. So, they decided to drop it because it was to hard to judge.

kiko · 05-11-2008, 12:53 PM

I would be surprise if that didn't lead to long-term spinal injuries.

AKIRA · 05-11-2008, 01:11 PM

Ditto. I thought P was going to say that the shit was dropped because people got injured.

Witchblade · 05-11-2008, 02:21 PM

You will get injured after a while, but then again most pro athletes get injured. The judge only cares about cheating, not about injuries. You can round your back on deadlifts all you like, as long as you lift it up and lock out.

**CowPimp** · 05-11-2008, 04:17 PM

Quote:

Originally Posted by sakbar

Hi P-funk,

Given the noticable difference in Military Presses and Incline Presses, how do programs like 5 X 5 provide the option of either or?

Thanks,
Sak

They provide the option so that you can focus on one thing at a time. It is hard to really jam up the weights on a whole array of exercises simultaneously. Now, just because the stimulation of your chest isn't optimal during a move like the overhead press, doesn't mean it will atrophy into retirement home grandmother territory if you aren't doing some type of bench press movement.

r00kie · 05-11-2008, 11:57 PM

Quote:

Originally Posted by kiko

How similar is 45 degree Incline Bench Press to Military Press as far as muscle recruitment is concern?

Somewhat different. For me incline presses recruit chest, delts and tri's. Whereas overhead press recruits traps, delts and tri's.

05-09-2008, 05:23 PM	#1
kiko Registered User Join Date: Sep 2007 Posts: 311	Incline Bench Press and Military Press BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com How similar is 45 degree Incline Bench Press to Military Press as far as muscle recruitment is concern?
kiko Registered User Join Date: Sep 2007 Posts: 311

05-09-2008, 06:09 PM	#2
chris mason Registered User Join Date: Sep 2004 Posts: 339	More focus on the pec minor and less on shoulders, but both will strenuously train your shoulders.
	www.atlargenutrition.com Supplements for the strength athlete!

05-11-2008, 09:06 AM	#4
kiko Registered User Join Date: Sep 2007 Posts: 311	Thanks for the info! This knowledge added growth to my penile tissue.
kiko Registered User Join Date: Sep 2007 Posts: 311

05-11-2008, 09:55 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,137	the incline still has some of a horizontal flexion element to it, so it will recruit pectorallis major (along with the deltoids). the over head press creates a situation where the shoulder must abduct in order to perform the lift. this hits all three heads of the deltoid, and because it is vertical (unless you lean way back like an asshole), the pectorallis major is not really going to be rectuited to a great extent (at least from a prime mover perspective).
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-11-2008, 10:39 AM	#6
sakbar Registered User Join Date: Oct 2007 Posts: 27	Hi P-funk, Given the noticable difference in Military Presses and Incline Presses, how do programs like 5 X 5 provide the option of either or? Thanks, Sak
sakbar Registered User Join Date: Oct 2007 Posts: 27

05-09-2008, 06:17 PM	#3
biggfly Registered User Join Date: Mar 2008 Location: u.s.a Posts: 387 Photos: 2	>45 = more shoulders

05-11-2008, 12:53 PM	#12
kiko Registered User Join Date: Sep 2007 Posts: 311	I would be surprise if that didn't lead to long-term spinal injuries.
kiko Registered User Join Date: Sep 2007 Posts: 311

05-11-2008, 01:11 PM	#13
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Ditto. I thought P was going to say that the shit was dropped because people got injured.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-11-2008, 02:21 PM	#14
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,942 Photos: 2	You will get injured after a while, but then again most pro athletes get injured. The judge only cares about cheating, not about injuries. You can round your back on deadlifts all you like, as long as you lift it up and lock out.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode