Military Press vs Lento Avanti: Which One Reigns Supreme in Building Upper Body Strength?

The quest for sculpted shoulders is a common goal among fitness enthusiasts, and two exercises often emerge as contenders: the military press and the lento avanti. Both movements target the deltoids, the muscles responsible for shoulder flexion, abduction, and external rotation. But while they share a common goal, their execution and benefits differ significantly. This blog post will delve into the nuances of each exercise, comparing their mechanics, muscle activation, and overall effectiveness to help you determine which one is right for you.

Understanding the Military Press

The military press, also known as the overhead press, is a staple exercise in weightlifting. It involves pressing a weight directly overhead from a standing or seated position, engaging the deltoids, triceps, and upper traps.
Here’s a breakdown of the military press:

• Starting Position: Stand with feet shoulder-width apart, holding a barbell or dumbbells in front of your shoulders, palms facing forward.
• Execution: Press the weight upwards in a controlled motion until your arms are fully extended above your head. Lower the weight back to the starting position in a slow and controlled manner.
• Variations: The military press can be performed with a barbell, dumbbells, or even a machine. You can also adjust your grip (overhand, underhand, or neutral) and stance (standing, seated, or lying down) to target different muscle groups and challenge your stability.

Unveiling the Lento Avanti

Lento avanti, Italian for “slow forward,” is a less familiar exercise but one that’s gaining popularity for its unique benefits. This movement involves pressing a weight forward and upwards in a controlled and deliberate manner, emphasizing shoulder flexion and external rotation.
Here’s a breakdown of the lento avanti:

• Starting Position: Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing your body.
• Execution: Keeping your elbows slightly bent, slowly raise the dumbbells forward and upwards, as if you were pushing open a heavy door. Maintain a controlled pace throughout the movement and focus on squeezing your shoulder muscles at the top. Lower the dumbbells back to the starting position in a slow and controlled manner.

Comparing the Mechanics

The fundamental difference between the military press and the lento avanti lies in the movement path and the emphasis on specific muscle groups. The military press focuses on a vertical path, targeting the entire deltoid complex, while the lento avanti emphasizes a forward and upward path, placing greater emphasis on the anterior deltoid and the external rotators.

Muscle Activation: A Closer Look

Studies have shown that the military press activates the anterior, lateral, and posterior deltoids, as well as the triceps and upper traps. However, the lento avanti demonstrates a slightly different activation pattern, with a greater emphasis on the anterior deltoid and external rotators, including the infraspinatus and teres minor.

Benefits of Each Exercise

Both exercises offer distinct advantages, making them valuable additions to any shoulder workout routine.
Military Press Benefits:

• Overall Shoulder Strength: The military press effectively targets all three heads of the deltoids, promoting overall shoulder strength and size.
• Improved Stability: The overhead pressing motion enhances shoulder joint stability, reducing the risk of injuries.
• Increased Power: The military press is a compound exercise that engages multiple muscle groups, leading to increased power and athletic performance.

Lento Avanti Benefits:

• Anterior Deltoid Emphasis: The forward and upward motion of the lento avanti specifically targets the anterior deltoid, which plays a crucial role in shoulder flexion and pushing movements.
• Enhanced External Rotation: The exercise strengthens the external rotator muscles, promoting shoulder joint health and preventing imbalances.
• Improved Posture: Strengthening the anterior deltoid and external rotators can help improve posture and reduce rounded shoulders.

Choosing the Right Exercise for You

The choice between the military press and the lento avanti ultimately depends on your individual goals and needs.

• For overall shoulder strength and size: The military press is an excellent choice.
• For targeting the anterior deltoid and enhancing external rotation: The lento avanti is a superior option.
• For beginners: Both exercises can be modified to suit different fitness levels. Start with lighter weights and focus on proper form before gradually increasing the challenge.

Incorporating Both Exercises into Your Routine

You can also incorporate both exercises into your workout routine for a well-rounded approach to shoulder training. For example, you could perform the military press as a compound exercise for overall strength and then follow it with the lento avanti as an isolation exercise to focus on specific muscle groups.

Beyond the Basics: Advanced Techniques

Once you’ve mastered the basic versions of both exercises, you can explore advanced variations to further challenge your shoulders.
Military Press Variations:

• Close-Grip Military Press: This variation involves using a narrower grip, which increases the activation of the triceps and upper chest.
• Arnold Press: This variation involves rotating the dumbbells outward as you press them overhead, emphasizing external rotation.
• Push Press: This variation involves using the momentum of your legs to help you press the weight overhead, increasing power and explosiveness.

Lento Avanti Variations:

• Dumbbell Lento Avanti with Resistance Band: Adding a resistance band to the movement increases the challenge and enhances muscle activation.
• Lento Avanti with a Pause: Pausing at the top of the movement increases time under tension and promotes muscle growth.
• Lento Avanti with a Kettlebell: Using a kettlebell allows for a more dynamic movement and challenges your stability.

Final Thoughts: Embracing a Balanced Approach

The debate between the military press and the lento avanti is not about choosing a winner. Both exercises have their unique benefits and can contribute to a well-rounded shoulder workout. By understanding their nuances and incorporating them strategically into your routine, you can achieve optimal shoulder strength, size, and function.

What You Need to Learn

1. Can I substitute the lento avanti for the military press?
While both exercises target the shoulders, they have different movement patterns and muscle activation profiles. It’s not recommended to completely substitute one for the other. Instead, consider using them as complementary exercises to achieve a comprehensive shoulder workout.
2. How much weight should I use for each exercise?
Start with a weight that allows you to maintain proper form for 8-12 repetitions. As you get stronger, you can gradually increase the weight. Focus on quality over quantity.
3. How often should I perform these exercises?
Aim to train your shoulders 2-3 times per week, allowing for adequate rest and recovery between workouts.
4. Are there any contraindications for these exercises?
If you have any pre-existing shoulder injuries, consult with a healthcare professional before performing these exercises.
5. What are some tips for improving my form?
Focus on maintaining a stable core, keeping your back straight, and controlling the movement throughout the entire range of motion. If you’re unsure about proper form, seek guidance from a certified personal trainer.