What To Know
- The strict military press is performed with a narrow grip, while the overhead press is performed with a wider grip.
- It is a simpler exercise to learn and it targets the anterior deltoids and triceps more effectively.
- If you have more experience with weightlifting, the overhead press is a great exercise for challenging yourself and building overall upper body strength.
The strict military press and overhead press are two of the most fundamental exercises in strength training. Both exercises involve lifting a weight overhead, but they differ in their execution. The strict military press is performed with a narrow grip, while the overhead press is performed with a wider grip. This difference in grip width affects the range of motion and the muscles that are worked.
Which Muscles Do They Work?
Strict Military Press
The strict military press primarily targets the anterior deltoids (front shoulders) and the triceps. It also engages the upper chest, trapezius, and serratus anterior.
Overhead Press
The overhead press targets a wider range of muscles than the strict military press. In addition to the anterior deltoids, triceps, and upper chest, it also engages the lateral deltoids (side shoulders), posterior deltoids (rear shoulders), and rhomboids.
Benefits of Each Exercise
Strict Military Press
- Improved shoulder strength: The strict military press is a great exercise for building strong shoulders. It helps to develop the anterior deltoids, which are responsible for pushing movements.
- Increased triceps strength: The strict military press also helps to strengthen the triceps, which are responsible for extending the elbow.
- Improved posture: The strict military press can help to improve posture by strengthening the muscles that support the spine.
Overhead Press
- Improved overall upper body strength: The overhead press is a compound exercise that works multiple muscle groups simultaneously. This makes it a very efficient exercise for building overall upper body strength.
- Increased shoulder mobility: The overhead press helps to improve shoulder mobility by increasing the range of motion in the shoulder joint.
- Reduced risk of injury: The overhead press can help to reduce the risk of injury by strengthening the muscles that support the shoulder joint.
Which Exercise is Right for You?
The strict military press and overhead press are both excellent exercises for building upper body strength. The best exercise for you will depend on your individual goals and fitness level.
If you are a beginner, the strict military press is a good starting point. It is a simpler exercise to learn and it targets the anterior deltoids and triceps more effectively.
If you have more experience with weightlifting, the overhead press is a great exercise for challenging yourself and building overall upper body strength. It is a more complex exercise to learn, but it offers a wider range of benefits.
How to Perform Each Exercise
Strict Military Press
1. Stand with your feet shoulder-width apart and your back straight.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Lift the barbell to shoulder height, keeping your elbows tucked in.
4. Press the barbell overhead until your arms are fully extended.
5. Slowly lower the barbell back to shoulder height.
6. Repeat for the desired number of repetitions.
Overhead Press
1. Stand with your feet shoulder-width apart and your back straight.
2. Grip the barbell with an overhand grip, wider than shoulder-width.
3. Lift the barbell to shoulder height, keeping your elbows tucked in.
4. Press the barbell overhead until your arms are fully extended.
5. Slowly lower the barbell back to shoulder height.
6. Repeat for the desired number of repetitions.
Tips for Improving Your Strict Military Press and Overhead Press
- Use a spotter: If you are lifting heavy weight, it is important to use a spotter to assist you. This will help to prevent injury in case you fail to complete a lift.
- Warm up properly: Before performing either exercise, warm up your shoulders and triceps by doing some light cardio and dynamic stretching.
- Focus on form: It is more important to perform the exercises with proper form than to lift heavy weight. Make sure to keep your back straight, your core engaged, and your elbows tucked in.
- Be patient: It takes time to build strength. Don’t get discouraged if you don’t see results immediately. Just keep training hard and you will eventually see progress.
Final Thoughts
The strict military press and overhead press are both excellent exercises for building upper body strength. The best exercise for you will depend on your individual goals and fitness level. If you are a beginner, the strict military press is a good starting point. If you have more experience with weightlifting, the overhead press is a great exercise for challenging yourself and building overall upper body strength.
Common Questions and Answers
What is the difference between the strict military press and the overhead press?
The strict military press is performed with a narrow grip, while the overhead press is performed with a wider grip. This difference in grip width affects the range of motion and the muscles that are worked.
Which exercise is better for building overall upper body strength?
The overhead press is a more compound exercise than the strict military press, so it works a wider range of muscles. This makes it a better exercise for building overall upper body strength.
Which exercise is safer for beginners?
The strict military press is a simpler exercise to learn than the overhead press, so it is safer for beginners. It also targets the anterior deltoids and triceps more effectively, which are important muscles for beginners to develop.
