The military press is a regular bench press. Military – press standing on the shoulders, press with your chest, bench press barbell standing. The basic exercise is used not only in bodybuilding but also in preparations of weightlifters and powerlifters. Quite popular, but is considered controversial, many athletes believe that it is the cause of spinal injuries, hernias and protrusions. When properly executed it is not. On the contrary, the movement teaches to stabilize the spine under load, and very useful for anyone who wants to find a balance between the development of physical qualities and beauty of the body.
The contents
- 1 Working muscles
- 2 Benefits of military press
- 3 Disadvantages of exercise
- 4 Technique
- 5 Technical errors
- 5.1 Wrong path
- 5.2 Hodgepodge of styles and exercises
- 5.3 Big ego
- 5.4 the Inclusion of the legs, back, and body
- 5.5 Rolls from heel to toe
- 5.6 Excessive training volume
- 5.7 the Lack of mobility in the joints
Working muscles
The motion carried by the triceps, anterior and middle heads of the deltoid muscle and partly the back of the Delta. The muscles of the legs, buttocks, and body work as stabilizers. It is a mistake to assume that the military press is an exercise involving the calf muscles. This is a technical error, if the athlete pushes the weight feet up. When properly executed it will swang, if not, its a mediocre imitation.
Some of the articles downright and argue that this movement helps to pump the Breasts. In fact, pectoralis muscles contract, working as a stabilizer of the shoulder, and gradually stretched when the athlete brings the barbell over the head. But the load may not be sufficient for hypertrophy. Considerable confusion has arisen because many authors confuse the bench in military fashion and army. A bench in a military style is called a bench press without stop feet, and military –press standing.
Stabilizers off of the motion standing will not work. So the idea of performing this movement Smith better left without realization. Trainer Smith is a fixed bar path, which is suitable only for the bench because of the head sitting, but not for bench press with the chest. Some trainers simulate an elliptical trajectory to make iMovie movements more natural, but not every shoulder can work in this trajectory. Therefore, the option with the Smith machine, better to simply not use.
Off stabilizers of work in the basic exercises is a very irrational activity. Athletes make the base to develop all body muscles and enhance neuromuscular connection and not to think then, how exactly to adapt to base was not a base.
The benefits of military press
For starters, this move came not from the preparation of the “seals” US as it is accepted to write everywhere in the Internet, and as a traditional element of training weightlifters. “Seals” are really doing it as good the military press will help and throw the bag on a support, and pull out a wounded comrade, if something happens. But who “invented” an exercise, you cannot tell for sure. The weight lifting over the head was known to the ancient Greeks, judging by the murals, and has always been considered a good educational exercise.
The military press allows you to work out not so much by virtue of the shoulders and triceps much synergy in the movement of feet, body and hands. In addition, it allows to increase the strength of the entire upper body due to stabilization. And he is an excellent special preparatory movement for a good half zimowych exercise, and partly for power and speed, like shocks and jerks.
All this has led to a high popularity of the exercises in the present. In fact, masses of “infected” this movement is not powerlifting, and not bodybuilding, and crossfit. When many people came to the crossfit boxes in order to be as cool as those guys with the video, they found that lack not only strength but also toughness and also trivial amplitude in the joints. The military press helps to develop all the movements in crossfit, from shots of midbrow chest, to weightlifting aftershocks. And it serves to stabilize the shoulder joint movements, which are performed on the crossbar.
The military press was respected bodybuilders of the old school. Most of them are anyway trained with the coaches, came out of the Soviet weightlifting. In this kind of lifting weights over your head is a basic movement.
The benefit of the exercise is not confined to its applied relevance for different disciplines. Being basic, it engages most of the muscles in the upper body. This allows the athlete to effectively build muscle, and strengthen the neuromuscular connection, in the end, recruitment will actually happen faster than if you do only isolation in the gym.
In addition to the shoulder movement is working fine triceps. It allows you to change the shape of the hands. So often it is the military press you give to girls wishing to quickly tone the arms, as paradoxical as it may sound.
In the correct technique, movement is an excellent prevention of problems arising due to insufficient blood circulation in the cervical area. Some sources mentions that the military press – prevention of hypertonicity of the trapezoid of the security forces, and headaches, associated with muscle spasms.
Important: all the benefits of the military press are revealed only when performing exercises in the correct technique
Disadvantages of exercise
For beginners the movement has two serious disadvantages:
Some athletes simply do not have time to “unhook” hands from a shell, and so fall back with the rod. This usually happens if the weight is too great. For novices, the movement carries a lot of dangers, especially if one can not adequately assess the training volume. We are not talking about injuries and falls. Many athletes really want to pump up your shoulders faster, therefore doing a monstrous amount of work on them. It causes inflammation in the soft tissues, and pain.
Saying that reason itself is the military press, and forbid him to do. But really the reason is the abundance of different presses, and the lack of time and resources of the organism for recovery.
Beginner power which is not enough to adequately stabilize the lower back into the exercise, it can happen and a back injury. This is usually a spondylolisthesis, protrusion or herniation. To assume that the reason is only that motion is impossible. In practice, the reasons much more and one of them is weakness of the anterior abdominal wall. While the press is not strengthened, it is recommended to wear a weight lifting belt. But it is no panacea. Skill to keep the back neutral still have to work out, no matter how desirable a life safely only through the belt.
Common injuries of the hands due to incorrect technique. Many people do not put the neck in the middle of the palm, and do not provide uniform pressure, but simply trying to redistribute the weight so that it is easy to raise. This is not always the best for wrists. The wrist bandage is partly solve the problem of such athletes.
Technique
Technically this is a challenging exercise. Before it is executed needs a full-fledged articular warm-up, and just need to strengthen the whole shoulder girdle. To warm up you need to perform several series of circular rotations forward and backward.
The movement is thus:
After the end of the approach rod is back on the stand.
Technical error
Wrong trajectory
Some people manage to portray this movement is a parody of the bench press. They press right up to the highest point, pushing away from the body of the post. It is quite traumatic variation for the shoulders, which is when weight gain becomes a cause of falls. Another error of the trajectory in this rod sharply behind the head, this option is not acceptable because it promotes an unnatural overload of the cervical spine. The third error trajectory is “bench from the nose,” that is, the exercise in half-amplitude.
Hodgepodge of styles and exercises
Some athletes confuse this movement with the bench press barbell behind the head technique. They do not press the forearm to the body, and perform all the work by pushing away from yourself the weight and removing his head. With elbows extended and shoulders at the start parallel to the floor. It would have been nice if that’s what its original position would cause subacromial impingement syndrome. The use of such technology is fraught with pains in the joints.
Big ego
A huge weight is lifted up, cool look. But then to treat inflammation of the ligaments and tears of the muscles is not so great. Working weight should grow, only when motion technique will allow them to increase. Everything else — while what is superfluous.
The inclusion of the legs, back, and body
Some athletes instead of bench press perform polomolok, swung, anything to push the weight with your legs. If you can’t squeeze the bar gently and hands, is simply to reduce the weight of the weights. Don’t necessarily need to work with the body, and legs.
Rolls from heel to toe
Many people find it difficult to hold the weight so as not to lose balance during training. Such people should try to carefully keep the balance, shifting the weight to the middle arch of the foot. If not, and only goes to roll, you should go to the bench sitting, and work simultaneously on developing the muscles of the legs and bark.
Excessive training volume
This is common to all beginners. It seems that the program for the hacks, and they train less in the gym. Here a person begins to carry out all the approaches that in principle can perform. The volume increased significantly, but the intensity ceases to grow. An athlete experiencing pain in the ligaments and joints, the stronger he becomes, and his training just becomes another attempt to overcome themselves. Over time, cumulative trauma, and from activities the person refuses.
The lack of mobility in the joints
Sometimes they write that the movement cannot be performed only to patients with arthrosis and osteochondrosis, but the problem is that a perfectly healthy man may be unable to make such amplitude of movement because of the “office posture”, i.e. weakness of the muscles of the back when overloaded trapezoids and chest. Eventually, when the back is strengthened, you will be more effective to raise the weight over your head. Up to this point recommend working with dumbbells.
The military press is a heavy basic exercise. But the norm for an Amateur is considered to be the rise about half its weight in this movement, to force the issue is not necessary. If the person cannot lift more weight without pain, you need to get to progress gradually, and be sure to actively engage in injury prevention.
Exercise should be included in your workouts on a regular basis, but it is better not to train shoulders more than 2 times a week if you are a beginner, and try not to overload them, even if you are an experienced athlete. It makes sense to do a heavy bench press or heavy bench press standing, not constantly doing heavy both. Try to work efficiently, and you will be able to train effectively always.