Phineas
Registered
For those of you who know me, you know I'm a major pain in the ass when it comes to the technicality of lift mechanics (e.g. deadlifts as a leg lift, not back) and bodybuilding semantics (e.g. "toning").
The Military Press is a lift I find so many people misunderstand. Normally, I would just shut up and let people call a lift whatever they want, but when us IM members give programs to other members with Military Press in it -- a lift many believe to be superior to most other overhead presses -- I want to make sure the members we're helping actually know what it is we're suggesting they do.
This link couldn't be any more perfect for demonstrating what the average lifter thinks a Military Press is:
right way to do the military press (actually incorrect)
(a) he's using a Smith Machine. Though most lifts can be performed on a machine, the Military Press SHOULD be performed with free weights. Using a machine negates the whole purpose of the exercise.
(b) he's pressing behind the neck, which, as many of us have learned from renowned members of the board, is hard on the shoulders, and puts you at great risk for injury.
(c) he's seated. This is the most common misconception of the Military Press. A Military Press is a standing overhead press. There's no such thing as a seated Military Press; that would be a shoulder press. The point of a Military Press is to strictly press overhead a barbell or dumbbells. The standing position requires full-body coordination/balance and strength. It's significantly more challenging than shoulder press. For instance, I can BB Shoulder Press 135 for 8 reps, but I can Military Press only 115 for 5 reps. My ROM is deeper on Military Press, however, but the difference is still very noticeable.
Here's a better look at a real Military Press. Take note that ideally you want to avoid that arched back. However, due to the sometimes awkward path the bar travels in your front, you'll often arch your back no matter how hard you try not to. At any rate, this is a Military Press.
YouTube - Kara Bohigian Standing Military Press
The Military Press is a lift I find so many people misunderstand. Normally, I would just shut up and let people call a lift whatever they want, but when us IM members give programs to other members with Military Press in it -- a lift many believe to be superior to most other overhead presses -- I want to make sure the members we're helping actually know what it is we're suggesting they do.
This link couldn't be any more perfect for demonstrating what the average lifter thinks a Military Press is:
right way to do the military press (actually incorrect)
(a) he's using a Smith Machine. Though most lifts can be performed on a machine, the Military Press SHOULD be performed with free weights. Using a machine negates the whole purpose of the exercise.
(b) he's pressing behind the neck, which, as many of us have learned from renowned members of the board, is hard on the shoulders, and puts you at great risk for injury.
(c) he's seated. This is the most common misconception of the Military Press. A Military Press is a standing overhead press. There's no such thing as a seated Military Press; that would be a shoulder press. The point of a Military Press is to strictly press overhead a barbell or dumbbells. The standing position requires full-body coordination/balance and strength. It's significantly more challenging than shoulder press. For instance, I can BB Shoulder Press 135 for 8 reps, but I can Military Press only 115 for 5 reps. My ROM is deeper on Military Press, however, but the difference is still very noticeable.
Here's a better look at a real Military Press. Take note that ideally you want to avoid that arched back. However, due to the sometimes awkward path the bar travels in your front, you'll often arch your back no matter how hard you try not to. At any rate, this is a Military Press.
YouTube - Kara Bohigian Standing Military Press
. . . or, for a CNS destroyer, try super-setting squats with mil. presses . . fkg A!
