What Muscles Do Military Press Work?
The military press is a classic upper body exercise that targets several key muscle groups. As one of the most effective exercises for building strength and muscle mass, it’s essential to understand which muscles are worked during this exercise. In this article, we’ll dive into the details of what muscles the military press works, how it works them, and provide some tips for proper form and technique.
Primary Muscles Worked
The primary muscles worked during the military press are the:
- Deltoids: The deltoids are responsible for shoulder flexion and abduction. The anterior (front) deltoids are the primary movers during the military press, while the medial (side) and posterior (rear) deltoids assist in stabilizing the shoulder.
- Triceps Brachii: The triceps are responsible for elbow extension. During the military press, the triceps are activated to extend the elbow and lock out the arm.
Secondary Muscles Worked
The secondary muscles worked during the military press are the:
- Serratus Anterior: The serratus anterior is responsible for scapular rotation and protraction. During the military press, the serratus anterior helps to rotate the scapula and stabilize the shoulder.
- Trapezius: The trapezius is responsible for scapular elevation and rotation. During the military press, the trapezius helps to elevate and rotate the scapula, allowing for proper shoulder movement.
- Pectoralis Major: The pectoralis major is responsible for shoulder flexion and adduction. While not the primary movers during the military press, the pectoralis major assists in stabilizing the shoulder and helping to rotate the arm.
Muscle Activation Patterns
The muscle activation patterns during the military press are as follows:
| Muscle | Activation Pattern |
|---|---|
| Deltoids (Anterior) | Primary Mover |
| Deltoids (Medial & Posterior) | Stabilizer |
| Triceps Brachii | Primary Mover |
| Serratus Anterior | Stabilizer |
| Trapezius | Stabilizer |
| Pectoralis Major | Assistor |
Key Points to Consider
- Proper Form and Technique: To ensure proper form and technique, make sure to:
- Keep the barbell close to your body
- Keep your back straight and core engaged
- Lift the weight using your legs and hips, not just your back and arms
- Take the weight to the top of the movement, not just halfway
- Range of Motion: Make sure to use a full range of motion when performing the military press. This will help to ensure that all the muscles are activated and worked effectively.
- Weight Selection: Choose a weight that allows you to maintain proper form and technique throughout the entire range of motion. Avoid using too much weight, as this can lead to poor form and increased risk of injury.
Conclusion
In conclusion, the military press is a compound exercise that targets several key muscle groups, including the deltoids, triceps, serratus anterior, trapezius, and pectoralis major. By understanding which muscles are worked during this exercise and following proper form and technique, you can ensure that you’re getting the most out of your workout and avoiding injury. Remember to always prioritize proper form and technique, and to use a weight that allows you to maintain a full range of motion throughout the entire exercise.
Table: Military Press Muscle Activation
| Muscle | Activation Pattern |
|---|---|
| Deltoids (Anterior) | Primary Mover |
| Deltoids (Medial & Posterior) | Stabilizer |
| Triceps Brachii | Primary Mover |
| Serratus Anterior | Stabilizer |
| Trapezius | Stabilizer |
| Pectoralis Major | Assistor |
Bullets: Tips for Proper Form and Technique
• Keep the barbell close to your body
• Keep your back straight and core engaged
• Lift the weight using your legs and hips, not just your back and arms
• Take the weight to the top of the movement, not just halfway
• Use a full range of motion
• Choose a weight that allows you to maintain proper form and technique
