What To Know
- This blog post will dive into the differences between the strict military press and the overhead press, exploring their form, benefits, drawbacks, and how to choose the right one for your goals.
- The strict military press is a variation of the overhead press performed with a barbell held at chest level.
- However, if you are a beginner or prefer a more versatile exercise that allows for a greater range of motion, the overhead press is a better option.
The overhead press is a staple exercise for building shoulder strength and size. But there are many variations of the exercise, and choosing the right one can be confusing. Two popular variations are the strict military press and the overhead press. Both exercises target the same muscle groups, but they differ in their form and execution, leading to different benefits and drawbacks.
This blog post will dive into the differences between the strict military press and the overhead press, exploring their form, benefits, drawbacks, and how to choose the right one for your goals.
What is the Strict Military Press?
The strict military press is a variation of the overhead press performed with a barbell held at chest level. The movement involves pushing the barbell straight up overhead while maintaining a strict, upright posture. The key to the strict military press is to keep your elbows locked throughout the entire movement.
What is the Overhead Press?
The overhead press is a broader term that encompasses various variations, including the strict military press. It involves lifting a weight overhead, but it allows for more flexibility in the form and execution. For example, the overhead press can be performed with dumbbells, barbells, or even resistance bands. You can also choose to perform it with a slightly bent elbow, which can help increase the range of motion and reduce stress on the shoulders.
Strict Military Press Form
1. Starting Position: Stand with your feet shoulder-width apart and your barbell held at chest level. Your grip should be shoulder-width apart, with your palms facing forward. Your elbows should be slightly bent.
2. Lifting: Engage your core and press the barbell straight up overhead. Keep your elbows locked throughout the movement.
3. Descending: Slowly lower the barbell back to the starting position. Keep your elbows slightly bent and control the descent.
Overhead Press Form
1. Starting Position: Stand with your feet shoulder-width apart and your weight held at shoulder height. Your grip should be shoulder-width apart, with your palms facing forward. You can use dumbbells, barbells, or resistance bands.
2. Lifting: Engage your core and press the weight straight up overhead. You can choose to keep your elbows locked or slightly bent.
3. Descending: Slowly lower the weight back to the starting position. Keep your elbows slightly bent and control the descent.
Benefits of the Strict Military Press
- Increased Shoulder Strength: The strict military press is an excellent exercise for building overall shoulder strength, particularly in the deltoid muscles.
- Improved Core Strength: Maintaining a strict posture during the strict military press requires strong core muscles.
- Enhanced Stability: The exercise helps improve stability in the shoulders and upper body.
Drawbacks of the Strict Military Press
- Risk of Injury: The strict military press can be challenging and put stress on the shoulders, especially for beginners.
- Limited Range of Motion: The locked elbow position in the strict military press can limit the range of motion, potentially hindering muscle growth.
- Difficult to Master: The strict military press requires a high level of technique and coordination to perform correctly.
Benefits of the Overhead Press
- Increased Muscle Growth: The overhead press allows for a greater range of motion, which can lead to increased muscle growth in the shoulders, triceps, and upper back.
- Versatility: The overhead press can be performed with various weights and equipment, making it a versatile exercise.
- Easier to Learn: The overhead press is generally easier to learn than the strict military press, making it suitable for beginners.
Drawbacks of the Overhead Press
- Less Shoulder Strength Emphasis: The overhead press with bent elbows may not target the shoulder muscles as effectively as the strict military press.
- Potential for Injury: Incorrect form during the overhead press can increase the risk of shoulder injuries.
Choosing the Right Exercise
The best exercise for you depends on your individual goals and experience level. If you’re looking to build maximum shoulder strength and are experienced with lifting, the strict military press is a good choice. However, if you are a beginner or prefer a more versatile exercise that allows for a greater range of motion, the overhead press is a better option.
Final Thoughts: Beyond the Press
The strict military press and overhead press are both effective exercises for building shoulder strength and size. But ultimately, the best exercise for you depends on your individual needs and preferences. Remember to focus on proper form, gradually increase the weight, and listen to your body.
Frequently Discussed Topics
Q: What are some common mistakes to avoid when performing the strict military press and overhead press?
A: Common mistakes include not engaging the core, rounding the back, and not maintaining a controlled descent. Always focus on proper form and technique to avoid injuries.
Q: How can I make the strict military press easier?
A: Start with lighter weights and focus on proper form. You can also use a spotter to assist you with the lift.
Q: How can I make the overhead press more challenging?
A: Increase the weight, use a wider grip, or add resistance bands.
Q: Is it okay to use a spotter for the strict military press and overhead press?
A: Using a spotter is always recommended for both exercises, especially when lifting heavy weights.
Q: Can I perform the strict military press and overhead press in the same workout?
A: You can include both exercises in the same workout, but it’s important to prioritize proper form and recovery. You may want to alternate between the exercises or perform them on different days to allow for adequate rest.