What To Know
- The military press is a more complex exercise than the bench press, so it can be more difficult to learn.
- The bench press is better for building chest muscle mass, while the military press is better for building shoulder muscle mass.
- The military press is better for people with shoulder problems because it doesn’t put as much stress on the shoulders as the bench press.
The bench press and military press are two of the most popular exercises in weightlifting. They both work the chest, shoulders, and triceps, but they have different benefits and drawbacks. In this article, we’ll compare the bench press and military press to help you decide which one is right for you.
Benefits of the Bench Press
- Increased chest strength: The bench press is one of the best exercises for building chest strength. It targets the pectoralis major, pectoralis minor, and anterior deltoids.
- Improved shoulder stability: The bench press also helps to stabilize the shoulders by strengthening the rotator cuff muscles.
- Increased triceps strength: The bench press also works the triceps brachii, which are the muscles on the back of the upper arm.
- Easy to learn: The bench press is a relatively easy exercise to learn, making it a good choice for beginners.
Drawbacks of the Bench Press
- Can be hard on the shoulders: The bench press can put a lot of stress on the shoulders, especially if you don’t use the proper form.
- Can lead to back pain: If you don’t arch your back properly during the bench press, you can put strain on your lower back.
- Not as effective for building upper body muscle mass: The bench press is not as effective for building upper body muscle mass as some other exercises, such as the barbell squat or overhead press.
Benefits of the Military Press
- Increased shoulder strength: The military press is a great exercise for building shoulder strength. It targets the deltoids, traps, and rotator cuff muscles.
- Improved posture: The military press can help to improve posture by strengthening the muscles that support the upper back.
- Increased core strength: The military press also works the core muscles, which are important for stability and balance.
- Versatile exercise: The military press can be used to build strength, power, and muscle mass.
Drawbacks of the Military Press
- Can be difficult to learn: The military press is a more complex exercise than the bench press, so it can be more difficult to learn.
- Can be hard on the wrists: The military press can put a lot of stress on the wrists, so it’s important to use the proper form.
- Not as effective for building chest muscle mass: The military press is not as effective for building chest muscle mass as the bench press.
Which Exercise Is Right for You?
The best exercise for you depends on your individual goals and needs. If you’re looking to build chest strength and you’re not concerned about shoulder health, the bench press is a good choice. If you’re looking to build shoulder strength and improve your posture, the military press is a better option.
Tips for Getting the Most Out of the Bench Press
- Use the proper form: Make sure your back is arched, your feet are flat on the ground, and your grip is wide enough that your elbows are directly below your shoulders.
- Don’t overarch your back: Arching your back too much can put strain on your lower back.
- Don’t let your elbows flare out: Flaring your elbows out can put stress on your shoulders.
- Don’t lower the bar too far: Lowering the bar too far can put stress on your shoulders and chest.
Tips for Getting the Most Out of the Military Press
- Use the proper grip: Grip the bar with your hands shoulder-width apart, with your palms facing forward.
- Press the bar overhead: Press the bar overhead until your arms are fully extended.
- Lower the bar slowly: Lower the bar slowly and controlled to your shoulders.
- Don’t let your elbows flare out: Flaring your elbows out can put stress on your shoulders.
FAQs
- Q: Which exercise is better for building muscle mass?
A: The bench press is better for building chest muscle mass, while the military press is better for building shoulder muscle mass.
- Q: Which exercise is easier to learn?
A: The bench press is easier to learn than the military press.
- Q: Which exercise is better for people with shoulder problems?
A: The military press is better for people with shoulder problems because it doesn’t put as much stress on the shoulders as the bench press.
