What To Know
- The military press is a compound exercise that works multiple muscle groups in the upper body, including the shoulders, chest, and triceps.
- If you want to increase overall upper body strength and stability, the military press is a better option.
- This exercise works the lateral and posterior deltoids, which are the muscles on the sides and back of your shoulders.
When it comes to building strong and defined shoulders, lateral raises and military press are two of the most effective exercises. But which one is right for you? In this blog post, we’ll compare lateral raises vs military press, examining their benefits, muscles worked, and proper form. We’ll also provide tips to help you choose the best exercise for your fitness goals.
Benefits of Lateral Raises
- Improved shoulder definition: Lateral raises specifically target the lateral deltoids, which are the muscles on the sides of your shoulders. By strengthening these muscles, you can create a more defined and athletic shoulder shape.
- Increased shoulder mobility: Lateral raises help to improve shoulder mobility by stretching the muscles and connective tissues around the joint. This can reduce pain and stiffness, and make everyday activities easier.
- Reduced risk of shoulder injuries: Strong lateral deltoids can help to stabilize the shoulder joint and reduce the risk of injuries such as dislocations and rotator cuff tears.
Benefits of Military Press
- Increased overall upper body strength: The military press is a compound exercise that works multiple muscle groups in the upper body, including the shoulders, chest, and triceps. This makes it a great exercise for building overall strength and muscle mass.
- Improved shoulder stability: The military press helps to strengthen the rotator cuff muscles, which are responsible for stabilizing the shoulder joint. This can improve shoulder stability and reduce the risk of injuries.
- Enhanced athletic performance: The military press is a key exercise for many athletes, including football players, basketball players, and swimmers. It helps to develop the strength and power needed for explosive movements.
Muscles Worked
Lateral Raises:
- Lateral deltoids
- Supraspinatus
- Infraspinatus
Military Press:
- Anterior deltoids
- Lateral deltoids
- Posterior deltoids
- Trapezius
- Triceps
- Chest
Proper Form
Lateral Raises
1. Stand with your feet shoulder-width apart, holding dumbbells in each hand.
2. Keep your back straight and your core engaged.
3. Raise the dumbbells laterally until they are parallel to the ground.
4. Lower the dumbbells back down to the starting position.
Military Press
1. Stand with your feet shoulder-width apart, holding a barbell in front of your shoulders.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Press the barbell overhead until your arms are fully extended.
4. Lower the barbell back down to the starting position.
Which Exercise is Right for Me?
The best exercise for you depends on your fitness goals. If you are primarily interested in building shoulder definition and improving mobility, lateral raises are a great choice. If you want to increase overall upper body strength and stability, the military press is a better option.
Tips for Choosing the Best Exercise
- Consider your fitness level: If you are new to weightlifting, start with lateral raises to build a foundation of strength and mobility. As you progress, you can add military press to your routine.
- Listen to your body: If you experience any pain or discomfort while performing either exercise, stop and consult with a healthcare professional.
- Experiment with different weights and repetitions: Find a weight and number of repetitions that challenges you without compromising your form.
- Include both exercises in your routine: For comprehensive shoulder development, include both lateral raises and military press in your weekly workout plan.
Alternatives to Lateral Raises and Military Press
- Dumbbell front raises: This exercise targets the anterior deltoids, which are the muscles on the front of your shoulders.
- Shoulder flyes: This exercise works the lateral and posterior deltoids, which are the muscles on the sides and back of your shoulders.
- Overhead triceps extensions: This exercise targets the triceps, which are the muscles on the back of your upper arms.
Key Points:
Whether you choose lateral raises or military press, both exercises are effective for building strong and defined shoulders. By understanding the benefits, muscles worked, and proper form of each exercise, you can choose the best one for your fitness goals. Remember to listen to your body, experiment with different weights and repetitions, and include both exercises in your routine for comprehensive shoulder development.
Questions You May Have
1. Can I do lateral raises and military press on the same day?
Yes, you can do both exercises on the same day, but give your shoulders adequate rest between sets.
2. Which exercise is better for beginners?
Lateral raises are a good choice for beginners because they are easier to master and put less stress on the shoulders.
3. How many sets and repetitions should I do?
Aim for 3-4 sets of 8-12 repetitions for both lateral raises and military press.
