MTS Shoulder Press vs. Shoulder Press: Which One Reigns Supreme for Muscle Gains?

Are you looking to build stronger, more defined shoulders? You’ve probably come across the terms “MTS shoulder press” and “shoulder press” and wondered what the difference is. Both exercises target the same muscle groups, but they differ in their execution and benefits. In this blog post, we’ll delve into the nuances of each exercise, helping you determine which one is the best fit for your fitness goals.

Understanding the Shoulder Press: A Foundation for Strength

The shoulder press is a classic compound exercise that works multiple muscle groups in your upper body, primarily targeting the deltoids (front, middle, and rear), as well as the triceps and upper trapezius. It’s a versatile movement that can be performed with various equipment, including dumbbells, barbells, and machines.
The standard shoulder press involves:

• Starting position: Sit or stand with your feet shoulder-width apart, holding dumbbells or a barbell at shoulder height.
• Movement: Press the weight upwards, extending your arms fully overhead.
• Return: Slowly lower the weight back down to the starting position.

MTS Shoulder Press: A Twist on Tradition

The MTS shoulder press, also known as the “Military Shoulder Press,” is a variation of the traditional shoulder press. The key difference lies in the starting position and the movement pattern.
The MTS shoulder press involves:

• Starting position: Stand with your feet shoulder-width apart, holding the dumbbells in front of you at chest level, palms facing each other.
• Movement: Press the weight upwards, keeping your elbows slightly in front of your body and your palms facing each other throughout the movement.
• Return: Slowly lower the weight back down to the starting position.

Benefits of the MTS Shoulder Press

The MTS shoulder press offers several advantages over the traditional shoulder press:

• Increased stability: The closer grip and the movement path in the MTS shoulder press promote greater stability in the shoulder joint. This is especially beneficial for individuals with shoulder issues or those seeking to minimize the risk of injury.
• Greater activation of the front deltoids: The MTS shoulder press places more emphasis on the front deltoids, contributing to a more balanced and defined shoulder physique.
• Enhanced core engagement: The MTS shoulder press requires greater core strength to maintain proper posture and stability throughout the movement, leading to a stronger core.
• Improved shoulder mobility: The MTS shoulder press encourages a greater range of motion in the shoulder joint, promoting flexibility and mobility.

Benefits of the Traditional Shoulder Press

While the MTS shoulder press offers unique benefits, the traditional shoulder press remains a valuable exercise for building overall shoulder strength and size.
Here’s why:

• Versatile: The traditional shoulder press can be performed with a variety of equipment, providing flexibility in your workout routine.
• Increased weight capacity: The traditional shoulder press typically allows for heavier weights compared to the MTS shoulder press, leading to greater strength gains.
• Improved upper body power: The traditional shoulder press can be used to develop explosive power in the upper body, which can be beneficial for athletes in various sports.

Choosing the Right Exercise: A Personalized Approach

The best shoulder press for you depends on your individual needs and goals. Consider these factors:

• Shoulder health: If you have any shoulder pain or injuries, the MTS shoulder press may be a safer option due to its increased stability.
• Fitness level: Beginners may find the traditional shoulder press easier to learn and execute.
• Training goals: If your goal is to maximize front delt activation, the MTS shoulder press is a good choice. If you’re looking for overall shoulder strength and size, the traditional shoulder press might be more suitable.

Incorporating Both Exercises for Optimal Results

For the most comprehensive shoulder development, consider incorporating both the MTS shoulder press and the traditional shoulder press into your workout routine. You can alternate between the two exercises on different days or during the same workout.
For example:

• Day 1: MTS shoulder press (3 sets of 8-12 reps)
• Day 2: Traditional shoulder press (3 sets of 8-12 reps)

Beyond the Press: Other Shoulder Exercises

While the MTS shoulder press and traditional shoulder press are excellent exercises, remember that a well-rounded shoulder workout should include other exercises that target the different head of the deltoids.

• Lateral raises: Target the middle deltoids, responsible for shoulder width.
• Rear delt flyes: Target the rear deltoids, responsible for shoulder stability and posture.
• Face pulls: Engage the rear deltoids and upper trapezius, promoting shoulder health and preventing imbalances.

The Final Say: Building Your Best Shoulders

Ultimately, the best shoulder press for you is the one that you can perform with proper form and that fits your fitness goals. Experiment with both exercises and find what works best for you. Remember to prioritize proper technique, progressive overload, and a balanced training program for optimal shoulder development.

Quick Answers to Your FAQs

Q1: Can I use the same weight for both the MTS shoulder press and the traditional shoulder press?
A: You may not be able to use the same weight for both exercises due to the different movement patterns and muscle activation. It’s best to start with a lighter weight and gradually increase it as you get stronger.
Q2: How often should I perform shoulder exercises?
A: Aim for 2-3 shoulder workouts per week, allowing for adequate rest and recovery between sessions.
Q3: What are some common mistakes to avoid during shoulder presses?
A: Common mistakes include using too much weight, arching your back, and not maintaining control throughout the movement. Focus on proper form and technique to avoid injuries.
Q4: What are some good warm-up exercises for shoulder presses?
A: Before performing shoulder presses, warm up your shoulders with light cardio and dynamic stretches, such as arm circles, shoulder shrugs, and light dumbbell raises.
Q5: How can I prevent shoulder injuries?
A: To prevent shoulder injuries, prioritize proper form, use a weight that is challenging but manageable, and avoid overtraining. Warm up before each workout and cool down afterward.