What To Know
- The military press involves lifting the barbell from a position directly above your head, with your elbows moving in a path that is away from your ears.
- The behind-the-head press is generally considered less efficient than the military press, as it limits the amount of weight you can lift due to the restricted range of motion.
- The military press is generally considered safer for the shoulder joint than the behind-the-head press, as it minimizes the risk of impingement and other injuries.
The debate over the best overhead press variation, the behind-the-head press vs. military press, has been raging for years. Both exercises target the same muscle groups, but they differ in their biomechanics, risk profiles, and overall effectiveness. This blog post aims to delve into the intricacies of each press, providing you with the knowledge to make an informed decision about which one is right for you.
Understanding the Mechanics: Behind-the-Head Press vs. Military Press
The behind-the-head press involves lifting the barbell from behind your head, with your elbows moving in a path that is close to your ears. This movement emphasizes the upper traps, rear deltoids, and triceps.
The military press involves lifting the barbell from a position directly above your head, with your elbows moving in a path that is away from your ears. This movement places more emphasis on the front and middle deltoids, as well as the upper traps and triceps.
Advantages of the Behind-the-Head Press
The behind-the-head press offers several advantages, including:
- Enhanced shoulder mobility: This exercise requires a greater range of motion at the shoulder joint, which can help improve mobility and flexibility.
- Increased upper trap activation: The behind-the-head press places more stress on the upper trapezius muscles, which can lead to increased strength and development in this area.
- Improved posture: The behind-the-head press can help strengthen the muscles responsible for maintaining good posture, such as the upper trapezius, rhomboids, and rotator cuff muscles.
Disadvantages of the Behind-the-Head Press
However, the behind-the-head press also comes with its fair share of drawbacks, including:
- Increased risk of injury: This exercise puts significant stress on the shoulder joint, which can increase the risk of injuries, especially for individuals with pre-existing shoulder conditions.
- Limited weight capacity: The behind-the-head press is generally considered less efficient than the military press, as it limits the amount of weight you can lift due to the restricted range of motion.
- Potential for impingement: The movement can compress the rotator cuff muscles, leading to shoulder impingement syndrome in susceptible individuals.
Advantages of the Military Press
The military press, on the other hand, offers several advantages:
- Reduced risk of injury: The military press is generally considered safer for the shoulder joint than the behind-the-head press, as it minimizes the risk of impingement and other injuries.
- Increased weight capacity: The military press allows for a greater range of motion, allowing you to lift heavier weights and potentially stimulate greater muscle growth.
- Improved overall shoulder strength: The military press effectively targets all three heads of the deltoid muscle, promoting well-rounded shoulder strength and development.
Disadvantages of the Military Press
Despite its advantages, the military press also has some drawbacks:
- Less emphasis on upper traps: Compared to the behind-the-head press, the military press places less emphasis on the upper trapezius muscles.
- Limited mobility requirement: The military press uses a more limited range of motion at the shoulder joint, which may not be as beneficial for improving shoulder mobility.
- Potential for neck strain: While less common than shoulder injuries, improper form during the military press can lead to neck strain.
Choosing the Right Press for You
The best overhead press variation for you ultimately depends on your individual goals, experience level, and any pre-existing injuries.
If you are a beginner or have a history of shoulder problems: The military press is generally the safer option, as it puts less stress on the shoulder joint.
If you are looking to improve shoulder mobility and target the upper traps: The behind-the-head press may be a better choice, but be sure to prioritize proper form and technique.
If you are looking to lift heavy weights and build overall shoulder strength: The military press is likely the superior option due to its greater range of motion and weight capacity.
Mastering Technique: A Guide to Proper Form
Regardless of which press you choose, proper technique is crucial to minimize the risk of injury and maximize your results.
Behind-the-Head Press:
- Grip: Use an overhand grip slightly wider than shoulder-width apart.
- Starting position: Stand with your feet shoulder-width apart, and lower the barbell behind your head, resting it on your upper traps.
- Movement: Press the barbell straight up, keeping your elbows close to your ears and your core engaged. Lower the barbell slowly back to the starting position.
Military Press:
- Grip: Use an overhand grip slightly wider than shoulder-width apart.
- Starting position: Stand with your feet shoulder-width apart, and hold the barbell directly above your head with your elbows slightly bent.
- Movement: Slowly lower the barbell towards your shoulders, keeping your elbows slightly bent and your core engaged. Press the barbell back up to the starting position.
Incorporating the Presses into Your Training
Both the behind-the-head press and military press can be incorporated into your training program in various ways. Here are some suggestions:
- Warm-up: Use light weights or bodyweight exercises to warm up your shoulders before performing heavy presses.
- Sets and reps: Experiment with different sets and rep ranges to find what works best for you.
- Frequency: Aim to train your shoulders 2-3 times per week.
- Progression: Gradually increase the weight or reps as you get stronger.
Beyond the Basics: Variations and Alternatives
There are numerous variations and alternatives to the behind-the-head press and military press. These can be used to target specific areas of the shoulder or to provide a change of pace.
Variations:
- Dumbbell press: This variation can be performed behind the head or with the dumbbells in front of you.
- Barbell floor press: This variation involves pressing the barbell off the floor, which can help build explosive strength.
- Arnold press: This variation involves rotating the dumbbells as you press them, which can help improve shoulder mobility and strength.
Alternatives:
- Push-ups: This bodyweight exercise can be a great alternative for beginners or those looking for a less intense workout.
- Lateral raises: This exercise targets the lateral deltoid muscles, which are responsible for shoulder abduction.
- Front raises: This exercise targets the front deltoid muscles, which are responsible for shoulder flexion.
The Final Verdict: Which Press Reigns Supreme?
Ultimately, the best overhead press for you is the one that you can perform with proper technique and that fits your individual goals. Both the behind-the-head press and military press offer unique benefits and drawbacks.
If you are concerned about shoulder health or are a beginner, the military press is a safer option. However, if you are looking to improve shoulder mobility and target the upper traps, the behind-the-head press can be a valuable addition to your training program. Experiment with both exercises and find what works best for you.
What’s Next?
Now that you have a deeper understanding of the behind-the-head press vs. military press, it’s time to put your knowledge into practice. Start by incorporating these exercises into your training program and see how they impact your shoulder strength and development. Remember to prioritize proper form and technique to minimize the risk of injury and maximize your results.
Basics You Wanted To Know
Q: Is the behind-the-head press really that dangerous?
A: While the behind-the-head press can increase the risk of shoulder injuries, it is not inherently dangerous. The risk is primarily associated with improper technique, pre-existing shoulder conditions, and lifting excessively heavy weights.
Q: Can I do the behind-the-head press if I have shoulder pain?
A: If you experience shoulder pain, it is best to avoid the behind-the-head press until you consult with a healthcare professional. They can assess your condition and recommend appropriate exercises.
Q: Which press is better for building muscle?
A: Both presses can effectively build muscle, but the military press may be slightly more effective due to its greater range of motion and potential for heavier weights.
Q: Can I do both presses in the same workout?
A: It is possible to include both presses in the same workout, but it is important to prioritize proper form and avoid overtraining. You may want to consider alternating between the two exercises or performing them on different days.
Q: What are some tips for improving shoulder mobility for the behind-the-head press?
A: To improve shoulder mobility, you can incorporate exercises such as shoulder rotations, arm circles, and wall slides into your warm-up routine. You can also use a foam roller to release tension in the surrounding muscles.
