What Muscles Do Military Press Work Primarily?

The military press is a staple in many strength training routines, often regarded as one of the most effective exercises for building upper body strength. This fundamental movement, also known as the overhead press, is typically performed with a barbell and involves lifting the weight from shoulder level to above the head. But what muscles does the military press work primarily? 

In this blog, we’ll explore the mechanics of the military press, identifying the key muscle groups involved, and examining how this powerful exercise can help you build a strong, stable, and sculpted upper body.

What is the Military Press?

Before diving into the specific muscles targeted by the military press, it’s important to understand the mechanics of the exercise itself. The military press is a compound movement, meaning it engages multiple joints and muscle groups at the same time. While it is predominantly considered a shoulder exercise, it also involves other parts of the upper body, core. The lower body is also used to stabilise the movement.

In a standard military press, you start in a standing position with your feet shoulder-width apart, gripping the barbell slightly wider than shoulder-width. The barbell should rest on your upper chest or shoulders. From here, you press the barbell overhead until your arms are fully extended, then lower it back down to the starting position. Throughout this motion, your body must remain stable, requiring coordination between various muscle groups. Once completed, repeat the move.

What Muscles Do Military Press Work?

The military press primarily targets the muscles of the shoulders, often referred to as the deltoids. However, the exercise is not limited to just this area. Here’s a breakdown of the key muscle groups worked during a military press:

Shoulders

The deltoid muscles are the star of the show when it comes to the military press. This triangular muscle group comprises three heads: the anterior (front), lateral (side), and posterior (rear) deltoids.

• Anterior Deltoid: The front part of your shoulders bears most of the load during the pressing motion, especially in the upward phase. This head is crucial for pushing the barbell from shoulder height to overhead and plays a dominant role in shoulder flexion.
• Lateral Deltoid: Although the lateral deltoid isn’t as heavily involved as the anterior, it still assists with shoulder abduction, which helps keep the arms moving outward as the barbell is pressed up.
• Posterior Deltoid: While the posterior (rear) deltoid is minimally activated in the pressing motion, it still contributes to overall shoulder stability, particularly during the lowering phase of the movement.

Triceps Brachii (Back of Arms)

The triceps are the second key muscle group involved in the military press. Positioned at the back of the upper arms, the triceps brachii play a vital role in elbow extension, which is required to fully extend your arms when pressing the barbell overhead.

A strong set of triceps will not only improve your performance in the military press but also benefit other compound movements like bench presses and dips. 

Pectoralis Major (Upper Chest)

Though the military press is often associated with shoulder development, the upper part of the upper chest also comes into play. This muscle assists with shoulder flexion and helps drive the barbell upwards, particularly in the early stages of the press.

While the upper chest isn’t the primary focus of the military press, regular practice of this exercise can contribute to a more defined and stronger chest, especially in combination with other chest-focused exercises.

Trapezius (Upper Back)

The trapezius, commonly known as the traps, is another muscle group engaged during the military press, particularly the upper portion of the trapezius. This muscle helps stabilise the shoulder blades, which is crucial for maintaining good posture and control during the movement. As the barbell is pressed overhead, the traps help support the weight and prevent the shoulders from rolling forward, promoting good form.

Core Muscles

The core, including the rectus abdominis (abs), obliques, and lower back muscles, plays a stabilising role in the military press. Although these muscles are not directly involved in the pressing motion, they are essential for maintaining a stable torso and preventing excessive arching of the lower back, which could lead to injury. 

When performed correctly, the military press is a great way to engage and strengthen the core muscles, particularly for those participating in free trial workout classes who may be looking to test their strength and stability.

Lower Body

While the lower body is not actively pressing the weight, it contributes to overall stability. A firm stance with feet shoulder-width apart and a slight bend in the knees helps distribute the weight evenly and prevents swaying or tipping during the lift. This engagement of the legs and hips is subtle but essential for proper form, especially as the weight gets heavier.

Enhancing Your Military Press with Online PT Sessions

Understanding what muscles do military press work is key to performing the exercise effectively, but it’s also important to practise the right technique and avoid injury. This is where PT sessions can be invaluable. Working with a qualified personal trainer such as AngelicaPT via an online platform allows you to receive expert guidance from the comfort of your home. A PT can provide real-time feedback on your form, suggest variations to target specific muscles, and create tailored programmes to help you progress efficiently.

Incorporating military presses into your workout routine can yield impressive results for both beginners and advanced lifters. Many fitness enthusiasts who have worked with AngelicaPT testimonials praise the benefits of adding the military press into their upper body training, citing improvements in shoulder strength, core stability, and overall posture.

Why You Should Try Military Press in Your Free Trial Workout

If you’re new to the military press or looking to improve your technique, consider signing up for free trial workout classes. These classes are a great way to test out different exercises, including the military press, while receiving professional guidance from a trainer. Not only will you learn proper form, but you’ll also experience the benefits of a well-structured programme designed to target all the key muscle groups mentioned above.

If you’re curious about trying it out, why not sign up for free trial workout classes or read AngelicaPT testimonials to see how others have benefited from incorporating the military press into their fitness journey? With the right guidance, this exercise can help you achieve your strength goals and build a balanced, powerful physique.