Military Press

PrimarySecondaryNot worked

This movement mainly trains shoulders, and also recruits Chest, Triceps.

What the movement loads

The overhead press loads the front delt first, with the clavicular chest and the triceps behind it. Standing, the erectors and abs hold the trunk against a load that has gone overhead.

How to load it

Four to eight reps. The bar travels in front of the face then back over the shoulders at the top — a slight J, not a straight line, because the head is in the way.

The recurring mistake

Arching the lower back to lean away and let the bar past. The movement becomes a standing incline press, and the spine takes in hyperextension what the shoulder refused.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Barbell Seated Behind Head Military Press
• Dumbbell Alternate Shoulder Press
• Dumbbell Arnold Press
• Dumbbell Bench Seated Press
• Dumbbell Incline Hammer Press
• EZ Barbell Anti Gravity Press
• Lever Military Press
• Smith Seated Shoulder Press