What To Know
- The Viking press, also known as the “Arnold press,” is a variation of the overhead press that involves a unique movement pattern.
- The military press, also known as the “strict overhead press,” is a classic compound exercise that requires a high level of strength and stability.
- The outward rotation of the wrist during the lowering phase emphasizes the lateral head of the deltoid, responsible for shoulder abduction (raising the arm to the side).
Are you looking to build impressive shoulders and upper body strength? The Viking press and military press are two popular exercises that target the deltoids, but which one is right for you? This comprehensive guide will delve into the intricacies of each exercise, comparing their mechanics, benefits, and drawbacks to help you make an informed decision.
Understanding the Viking Press
The Viking press, also known as the “Arnold press,” is a variation of the overhead press that involves a unique movement pattern. It’s named after the legendary bodybuilder, Arnold Schwarzenegger, who popularized this exercise.
How to Perform a Viking Press:
1. Starting Position: Sit on a bench with your feet flat on the floor. Hold a dumbbell in each hand, with your palms facing your body.
2. Lowering Phase: Slowly lower the dumbbells down and outwards, rotating your wrists so that your palms face forward at the bottom of the movement.
3. Pressing Phase: Press the dumbbells back up, rotating your wrists so that your palms face each other at the top of the movement.
4. Control: Maintain control throughout the entire movement, avoiding any sudden jerks or momentum.
Understanding the Military Press
The military press, also known as the “strict overhead press,” is a classic compound exercise that requires a high level of strength and stability. It’s often performed with a barbell but can also be done with dumbbells.
How to Perform a Military Press:
1. Starting Position: Sit or stand with your feet shoulder-width apart. Hold a barbell or dumbbells with an overhand grip, slightly wider than shoulder-width.
2. Lowering Phase: Slowly lower the weight down to your chest, keeping your elbows slightly in front of your shoulders.
3. Pressing Phase: Press the weight back up in a controlled motion, locking out your elbows at the top.
4. Control: Maintain a stable core and avoid any swaying or leaning during the lift.
Muscle Activation and Target Areas
Both the Viking press and military press primarily target the anterior, lateral, and posterior deltoid muscles, which make up the three heads of the shoulder. However, they differ in the degree of activation and emphasis on specific muscle groups.
Viking Press:
- Emphasis on Lateral Deltoid: The outward rotation of the wrist during the lowering phase emphasizes the lateral head of the deltoid, responsible for shoulder abduction (raising the arm to the side).
- Increased Triceps Activation: The movement pattern engages the triceps muscles more than the military press, contributing to overall upper body strength.
Military Press:
- Balanced Deltoid Activation: The strict overhead motion provides a balanced activation of all three deltoid heads.
- Greater Core Engagement: The strict form and stability requirements engage the core muscles more than the Viking press.
Benefits of the Viking Press
- Improved Shoulder Mobility: The rotational movement increases shoulder mobility and range of motion.
- Enhanced Strength and Stability: The exercise builds strength and stability in the shoulder joint, reducing the risk of injuries.
- Increased Muscle Mass: The Viking press effectively targets the deltoids and triceps, leading to increased muscle mass and definition.
- Enhanced Athletic Performance: Improved shoulder strength and mobility can enhance performance in various sports, including baseball, tennis, and swimming.
Benefits of the Military Press
- Greater Strength Gains: The strict form and heavy weight used in the military press can lead to significant strength gains.
- Improved Functional Strength: The exercise translates to real-life activities like lifting heavy objects overhead.
- Enhanced Core Stability: The military press requires a strong core to maintain stability, improving overall core strength.
- Increased Power Output: The explosiveness of the movement can increase power output in various athletic activities.
Drawbacks of the Viking Press
- Risk of Injury: The rotational movement can put stress on the shoulder joint, increasing the risk of injury if proper form is not maintained.
- Limited Weight Capacity: The rotational movement can limit the amount of weight you can lift compared to the military press.
- Less Functional: The exercise may be less functional than the military press for everyday activities.
Drawbacks of the Military Press
- Limited Shoulder Mobility: The strict overhead motion may not be suitable for individuals with limited shoulder mobility.
- Potential for Injury: Incorrect form can lead to injuries, especially if heavy weights are used.
- Less Muscle Activation: The military press may not activate the lateral deltoid as effectively as the Viking press.
Which Exercise is Right for You?
The choice between the Viking press and military press ultimately depends on your individual goals, experience level, and physical limitations.
Consider the Viking press if:
- You want to improve shoulder mobility and target the lateral deltoid.
- You have limited experience with overhead pressing movements.
- You are looking for a less demanding exercise.
Consider the military press if:
- You want to build maximum strength and power in the shoulders.
- You have good shoulder mobility and stability.
- You are looking for a more functional exercise.
Final Thoughts: The Verdict is Still Out
Both the Viking press and military press are effective exercises for building strong, well-defined shoulders. The best choice for you will depend on your specific needs and goals. It’s always a good idea to consult with a qualified fitness professional to determine the best exercise routine for your individual circumstances.
Frequently Asked Questions
Q: Can I do both the Viking press and military press in the same workout?
A: Yes, you can incorporate both exercises into your workout routine. However, prioritize one exercise over the other based on your goals. If you’re aiming for maximum strength, focus on the military press. If you’re looking for improved mobility and lateral deltoid activation, prioritize the Viking press.
Q: What are some common mistakes to avoid when performing the Viking press and military press?
A: Common mistakes include:
- Using too much weight: This can lead to poor form and injuries.
- Not maintaining a stable core: This can cause swaying and instability during the lift.
- Locking your elbows at the bottom of the movement: This can put stress on the shoulder joint.
Q: How often should I perform these exercises?
A: Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.
Q: What are some variations of the Viking press and military press?
A: Variations of the Viking press include the dumbbell Arnold press with a neutral grip and the barbell Arnold press. Variations of the military press include the dumbbell military press, the barbell military press with a close grip, and the seated military press.