What To Know
- If you are looking for an exercise that provides a greater range of motion, isolates the shoulders, and puts less stress on the lower back, then the seated overhead dumbbell press is a good choice.
- This variation of the seated overhead dumbbell press is performed on an incline bench, which helps to target the upper chest more than the traditional seated overhead dumbbell press.
- This variation of the military press is performed with a barbell attached to a landmine, which allows for a greater range of motion and more flexibility.
The seated overhead dumbbell press and military press are two popular exercises that target the shoulders, triceps, and upper chest. Both exercises have their own benefits and drawbacks, and choosing the right one for you will depend on your individual goals and fitness level.
Benefits of the Seated Overhead Dumbbell Press
- Greater range of motion. The seated overhead dumbbell press allows for a greater range of motion than the military press, which can help to improve shoulder mobility and flexibility.
- More isolation. The seated overhead dumbbell press isolates the shoulders more than the military press, which can help to build muscle mass and strength in the deltoids.
- Less stress on the lower back. The seated overhead dumbbell press puts less stress on the lower back than the military press, making it a safer option for people with back pain.
Benefits of the Military Press
- More compound movement. The military press is a more compound movement than the seated overhead dumbbell press, which means that it works more muscle groups. This can help to save time and build muscle mass more efficiently.
- Greater weight capacity. The military press allows you to lift more weight than the seated overhead dumbbell press, which can help to build strength and power.
- More versatile. The military press can be performed with a variety of different grips and stances, which can help to target different muscle groups and improve overall fitness.
Which Exercise is Right for You?
The best exercise for you will depend on your individual goals and fitness level. If you are looking for an exercise that provides a greater range of motion, isolates the shoulders, and puts less stress on the lower back, then the seated overhead dumbbell press is a good choice. If you are looking for an exercise that is more compound, allows you to lift more weight, and is more versatile, then the military press is a good choice.
How to Perform the Seated Overhead Dumbbell Press
1. Sit on a bench with your feet flat on the floor.
2. Hold a dumbbell in each hand, with your palms facing forward.
3. Press the dumbbells overhead until your arms are fully extended.
4. Slowly lower the dumbbells back to the starting position.
How to Perform the Military Press
1. Stand with your feet shoulder-width apart.
2. Hold a barbell in front of your shoulders, with your palms facing forward.
3. Press the barbell overhead until your arms are fully extended.
4. Slowly lower the barbell back to the starting position.
Variations of the Seated Overhead Dumbbell Press and Military Press
There are a number of different variations of the seated overhead dumbbell press and military press that can be used to target different muscle groups and improve overall fitness. Some popular variations include:
- Dumbbell front press: This variation of the seated overhead dumbbell press is performed with the dumbbells held in front of the shoulders, instead of overhead. This variation targets the anterior deltoids more than the traditional seated overhead dumbbell press.
- Incline dumbbell press: This variation of the seated overhead dumbbell press is performed on an incline bench, which helps to target the upper chest more than the traditional seated overhead dumbbell press.
- Overhead press with a landmine: This variation of the military press is performed with a barbell attached to a landmine, which allows for a greater range of motion and more flexibility.
- Push press: This variation of the military press is performed with a slight dip and drive, which helps to generate more power and lift more weight.
Safety Tips
- Always warm up before performing the seated overhead dumbbell press or military press.
- Use a weight that is challenging but not too heavy.
- Keep your back straight and your core engaged throughout the movement.
- Do not lock out your elbows at the top of the movement.
- Lower the weight slowly and under control.
Final Thoughts
The seated overhead dumbbell press and military press are both effective exercises for building muscle mass and strength in the shoulders, triceps, and upper chest. The best exercise for you will depend on your individual goals and fitness level. If you are unsure which exercise is right for you, consult with a qualified personal trainer.
Questions You May Have
Q: Which exercise is better for building muscle mass?
A: Both the seated overhead dumbbell press and military press are effective for building muscle mass. However, the military press is a more compound movement, which means that it works more muscle groups. This can help to save time and build muscle mass more efficiently.
Q: Which exercise is better for improving shoulder mobility?
A: The seated overhead dumbbell press allows for a greater range of motion than the military press, which can help to improve shoulder mobility and flexibility.
Q: Which exercise is safer for people with back pain?
A: The seated overhead dumbbell press puts less stress on the lower back than the military press, making it a safer option for people with back pain.
