Military press standing and sitting: execution technique. Barbell standing bench press Army press for girls

The military press (also called the standing barbell press from the chest or the classic shoulder press) is an excellent exercise aimed at developing the muscles of the arms and shoulders. At the same time, the athlete improves the support and shock-absorbing qualities of his body.

Muscle work in exercise

The military style barbell chest press (military, soldier) is a basic exercise. That is, when performing it, several muscle groups work at once. The main load falls on the deltoids - the muscles covering the shoulder joint. The work involves the posterior, anterior and middle bundles. The front is used as much as possible, the rear is minimally used.

Regular training of the deltoids makes the shoulders visually wider and more voluminous.

In addition to your shoulders, the movement engages your triceps (you extend your arms when you lift the barbell in front of you) and the upper pectoralis major muscles.

The muscles of the abs, back, legs and buttocks are responsible for stabilizing the body while performing the exercise while standing. If you do a barbell bench press while sitting on a bench with support on a vertical backrest, the load on your legs is completely removed and the load on your back is significantly reduced. In general, the seated press is a slightly simpler and safer option for the exercise.

The delights of the military press

As the name suggests, the military bench press is a traditional element of physical training for military personnel. The name came from the English language, but was completely adapted among Russian-speaking athletes.

The functionality of the exercises in the case of military training comes first. The standing press (lifting the barbell overhead) allows you to increase the force of the vertical push from the shoulders, allowing you to effectively set up fighters when needed. For example, to overcome high obstacles, or when you need to get into a high window.

The exercise is performed while standing (the seated barbell press is a simplified version), and the weight of the barbell rests on the entire body. You need to maintain balance throughout the entire exercise. This allows you to develop muscles that stabilize the position of the human body in an upright position. As a result, the muscles of the legs, back, and lower back are strengthened.

Since the standing barbell press engages the triceps (this was mentioned above), this will also be useful during wrestling, when you need to push your opponent away from you.

Thus, the military press (aka vertical press) is a basic exercise for a fighter.

Civilian athletes are interested not only in muscle strength and increasing the capabilities of their own body, but also in the harmony of the figure, which is achieved through the development of the shoulder girdle.

In fitness clubs, athletes perform overhead presses both standing and sitting. Both options develop the shoulders well. The first is suitable for experienced athletes, and the second is good for beginners or people with spinal problems.

If we consider the front chest press as an element of strength training, then there is a push, a jerk, and braking due to the shock absorption of the legs. More about this in the execution technique.

The big advantage of the exercise is that it develops the whole body (not just the shoulder muscles), overall coordination and stability. This is good for both the soldier and the civilian athlete.

In civilian life, it is unlikely that you will need to lift someone over your head, sit them down, and so on. But the exercise will be very useful for opening hatches, ceiling windows, and lifting something high up. So pump up your shoulders.

Now let's talk about the cons

The military bench press combines two serious disadvantages:

1. Danger of injury (muscles and joints can be damaged).
2. Risk of falling and dropping the barbell (especially when the technique is incorrect).

The fact is that the overhead press involves movement to dampen the inertia of the descending projectile. This occurs by bending the knees and slightly tilting the pelvis from its original position.

If you perform a standing press with straight legs, there will be no shock absorption, and the shock will be absorbed due to the elasticity of the articular cartilage. This means that the joints of the knees, pelvis, spine, and ankles will receive a harmful load. All this can be easily achieved if you do the military press with straight legs (that is, with your knees “locked”).

Another risk is increased stress on the lower back. Therefore, it is recommended to perform the exercise with a special athletic belt. If for some reason you have osteochondrosis of the lumbar spine, and the doctor recommended an orthopedic belt, wear it during approaches. This will reduce the degree of compression of the spine.

The most ridiculous thing that can happen is the barbell falling or being thrown to the floor. This can happen for several reasons: you took on a lot of weight, you are not an experienced athlete. For athletes with little experience, we strongly recommend that you practice the technique of the exercise before increasing it.

Also at risk are the shoulder muscles and shoulder joints. Under no circumstances should you begin performing the military press without thorough pre-warming.

Exercise technique

Prepare the racks for the bar: set them to the desired height. You can use a power rack or regular squat racks. To warm up, do 10–12 repetitions with an empty bar.

An empty bar (Olympic) weighs about 20 kg, together with plugs - 25 kg. This is a hefty weight for beginners, so look around the gym for lighter bars.

Technique for performing the military press:

1. The bar should be positioned just below your shoulders so that you can remove it by straightening your knees rather than lifting your body on your toes.
2. The position of the hands should be shoulder width or slightly wider than shoulder width. Elbows point down, palms point up.
3. Go under the bar until you touch the bar, place your feet shoulder-width apart, feet parallel, you can point your toes slightly apart.
4. Grasp the bar as described in point 2. The bar should be located on your collarbones, and on the sides of them should be fixed on your palms.
5. Bend your legs at the knees for shock absorption. Lift the barbell up in front of you, bringing it above your head. The bar should be on the same axis with your head, pelvis and heels. If the bar deviates anywhere, you are doing the overhead press incorrectly!
6. Lower the barbell back onto your collarbones, squatting slightly when the barbell touches them. Movements are carried out at a moderate speed, not slow, but not fast either. From the outside it looks like jerking, but it's not. Each movement must be completely under the control of the athlete.
7. Do 10–12 repetitions in three sets.

Don’t forget that when lifting the bar (with effort), you need to exhale through your mouth, and when lowering, inhale through your nose.

Anyone who wants to completely protect themselves from injury can perform a barbell press while sitting on an incline bench, placing the back at 90 degrees to the floor and pressing your back tightly against it. In this case, you completely eliminate injuries to the lower back and back, since they are fixed on the back of the bench and receive only part of the load. However, the seated press will not allow you to improve your pushing skills, develop greater strength, or learn to maintain better balance. Therefore, think for yourself which option is best suited for you: standing barbell press, or still in a sitting position.

Monitoring equipment: common mistakes

Confused with other exercises

The overhead barbell press is often confused with the military press. In the second case, the bar moves up and down behind the head, and the athlete’s hands grasp the bar wider than shoulder width. When the barbell is lowered, it goes to the top of the trapezius, or more often, it does not go below the athlete's ears. In the case of a military press, the barbell should be held on the chest-clavicles, supported by the palms, fingers facing the athlete.

Extra movements

We are talking about unnecessary pelvic vibrations, head movements, and jumps. If you move your pelvis too far back while lifting the barbell, you are doing the exercise incorrectly.

If you jump up to lift more weight, you are cheating; when lowering, there is a risk of injury. Before your sets, remember how to do the exercise using an empty bar.

Incorrect body position

Some thrill-seekers lift the barbell up in front of them, tilting their body back, thereby overloading the vertical stabilizers of the body. Firstly, you can fall, and secondly, you can injure your shoulders and lower back.

The bar should be held above your head (with your gaze directed forward), and your body vertical.

Weight too heavy

The most common mistake newbies make is the desire to impress. Remember, you will not make any impression on the long-time inhabitants of the gym, except to make them laugh. And it’s not even worth showing off for the sake of other newcomers. The price is too high.

For example, you take a barbell weighing 50 kg and try to lift it upward in the clean and jerk. You will succeed once, and then you will not be able to keep it. You need to choose the weight wisely. To begin with, ensure that the execution technique is close to ideal, do the exercise correctly. Then you can increase the weights. Technique is everything. If there is a technique, there will be results. Without it, there will be injury.

No warm-up

A very risky and common mistake is to immediately take on working weights. The shoulders and their muscles are very vulnerable to injury. Many of you know perfectly well how all this happens - first there is a sharp pain, then for six months it is difficult (or even impossible) to raise your arm in any direction. This is exactly how the process of tearing the deltoids occurs.

All of this takes a long time to cure and requires compliance with restrictions and additional warming up in the future.

Do you need this? Warm up your muscles well before exercise. After cardio, work on your shoulder joint, then do this exercise with light weights. If all the barbells in your gym weigh 20 kg, try warming up with dumbbells. This is very convenient - because the weight is much less than that of the bar. Do 10–15 warm-up reps. Then grab the bar and gradually approach the working weight.

It’s better to do 2-3 intermediate sets of 4-5 reps than to strain your shoulder. And remember - the correct execution technique is no less important than warming up.

For example, if your working weight is 55 kg, start your warm-up with an empty bar (that's 20 kg). Do 15 reps. Add 10 kg, do 4-5 repetitions. Hang another 10 kg, perform the exercise 5 times. Now you can hang the working weight (55 kg) and perform the required number of repetitions and approaches.

Possible problems and their solutions

It hurts to lift the barbell

The pain is most often observed in the shoulders, triceps and wrists. If you work without a special belt, your lower back may also hurt.

• If your shoulders hurt, one of the deltoids is pulled (your choice: middle or anterior). You need to wait a while without training - let your muscles recover for at least a month.
• If your lower back hurts, always wear an orthopedic belt (not an athletic belt, mind you).
• For wrist pain, you can use elastic bandages.

Can't keep my balance

There is another way to place your legs - one in front, the other slightly behind. However, it is more likely to be used by weightlifters. Thus, a person stands more stable on his feet, but a traumatic load is created on the spine. Therefore, place your legs straight (feet parallel) and take as much weight as you can support in this position. For convenience, practice in front of a mirror.

Insufficient joint flexibility

If your joints do not allow you to perform the barbell chest press correctly, don’t. We'll have to limit ourselves to other options for pumping up the shoulders. Don't worry, there are plenty of other exercises.

If your back hurts

The seated barbell press is an option for people with weak backs. Lean against the back of an incline bench. This will reduce the stress on your lower back. Also, the seated barbell press will reduce the risk of falling or dropping the barbell.

Overtraining

Don’t forget which muscle groups work when you do a standing or seated barbell press, and plan your workouts correctly. Don't overload the deltoids.

People who begin to actively engage in sports must understand that all muscles must receive a load, otherwise the body will not develop evenly and the figure will become disproportionate. For the shoulder girdle, it is recommended to use the military press.

What is this military press?

One of the best exercises designed to develop the deltoids, upper chest and triceps is the military press. If we consider it technically, then this bench press is of the vertical type. The military press is a basic exercise that is performed sitting and standing. A barbell or dumbbells can be used as additional equipment. To get results, the correct technique is of great importance. The name of the exercise came from America - military press, which translates as “military press”.

Military bench press - pros and cons

When choosing exercises for your training, you must take into account the existing advantages and disadvantages. The effectiveness of the military press is confirmed by sports trainers and experienced athletes. Experts say that this exercise is the best for working the shoulder girdle and should be added to your workout, taking into account possible shortcomings.

How is the military bench press useful?

There are a number of advantages to this exercise, which makes it effective. To begin with, it’s worth figuring out, when performing a military press, which muscles work, and so the muscles of the upper body are included in the work. This exercise increases the strength and volume of the triceps and all deltoids. In addition, the load is received by and. To stabilize the body, the upper thighs, buttocks, and abs are worked. The military press has a great advantage and it is that it develops the whole body, overall coordination and stability.

Military press is harmful

If we talk about the disadvantages, there are only two of them: the risk of injury and the risk of the bar falling. During training, you need to slightly bend your knees, and if this is not done, then there will be no shock absorption, and the shock will be absorbed due to the elasticity of the articular cartilage. As a result, the joints of the knees, pelvis, spine and ankles suffer. The military press also causes injuries to the lower back, so when using a lot of weight it is recommended to wear a special athletic belt. It is important before training to prepare your muscles and joints.

Military press - execution technique

It has been proven that even minimal deviations from the correct execution technique reduce the effectiveness of the exercise, so it is important to follow all the nuances. To understand how to do a military press correctly, you should consider the main mistakes.

1. Many athletes perform unnecessary movements, here we mean, for example, pelvic swings, head movements and jumps. The body should be fixed, and only the arms should move. You cannot relax your back and abs muscles. The military press in Smith helps to avoid hand vibrations, because the bar moves along a straight path.
2. During the exercise, you should not tilt your body back, as this will overload the stabilizers. As a result, the athlete may fall and also increases the risk of shoulder and lower back injuries. Correct technique involves a vertical body position.
3. Among the common mistakes, it is worth mentioning the wrong choice of load. Many people use a barbell or dumbbells that are too heavy, and this leads to the exercise being performed incorrectly. Beginners need to choose a light weight to bring the technique closer to ideal.
4. The military press with dumbbells or a barbell should be performed only after a good warm-up. Remember that the shoulder muscles are vulnerable to injury. First you should perform arm rotations, and then do an approach with light weight.

1. Make sure to keep your head still. Some athletes involuntarily tilt their head back, which leads to a change in body position.
2. After each repetition, it is important to fully straighten your arms, which will help achieve maximum intensity of contraction of the triceps and deltoids. If you have problems with your elbow joints, then you shouldn’t do this.
3. It is recommended to keep your elbows turned outward while performing the military press. This will help you maintain a stable position.
4. Remember the importance of proper exhalation, as exhalation is carried out during exercise, that is, when lifting the barbell. This is important to ensure that the back remains stable and that the muscles contract properly.

Military bench press

This is a classic version of the exercise and can be done with dumbbells and a barbell. The military standing press, the technique of which must be fully observed, can be performed at home and in the gym.

1. Place the apparatus on the floor and stand next to it, keeping your feet shoulder-width apart.
2. Take the apparatus with your palms slightly wider than shoulder-width apart and hold it on your shoulders and upper chest. It is important that your back is straight.
3. Exhaling, lift the barbell above your head by straightening your arms. It is important that the limbs move in a straight line and do not move to the sides, otherwise the working weight should be reduced.
4. You should lower the barbell down onto your shoulders while inhaling.

Seated military press

This option is considered more convenient and easier to master the technique. In this case, dumbbells will be used, which also facilitates the training process.

1. To perform the military press exercise, sit on a bench while keeping your back straight. It is important that the entire foot rests on the floor and the width between them is identical to the shoulders.
2. Hold the dumbbells at shoulder level, with your palms facing forward.
3. Perform the military press upward as you exhale, keeping in mind that at the top point your arms should not be fully extended. Don't forget that it is important to keep your back straight. At the top point, pause and, inhaling, lower the dumbbells to your shoulders.

Military Bench Press

Another option for performing the exercise, but in this case the main load falls on the chest, but the shoulders also work. The correct military press from a horizontal position is performed according to the following scheme:

1. Sit on a bench and hold the barbell with a medium grip, that is, the angle between the shoulder and forearm will be straight. Raise the projectile above you.
2. Inhaling, lower the barbell down until the bar touches the middle of your chest. After a short pause, straighten your arms again.

What can replace the military press?

For the shoulder girdle, the exercise presented is one of the most effective, but there are other options for training these muscles. If you are interested in what to replace the military bench press with, you should know the following information:

1. For the front deltoids, use the Arnold press and forward raises.
2. For the front and middle deltas, dumbbell presses up and arms raised to the sides are suitable.

To this end, they perform many different exercises, doing many sets and repetitions. This technique is very effective and gives positive results. But you can choose one exercise for the muscles of the shoulder girdle, which will fully help you achieve your goals, namely the military press.

The essence of the exercise

Army press- an activity that is included in training, both to gain muscle mass and to give the already formed muscles a beautiful relief appearance.

The essence of the exercise is to well develop the muscles of the shoulder girdle. It is very important to follow the correct technique when performing a bench press, otherwise you may not achieve the desired result. The exercise is ideal for people who want to build strong shoulders.

What muscles work?

With the help of the military press, you can well develop the muscle group that is located in the upper part of the body; the muscular system of the back works effectively. At the same time, the triceps gain strength, increase in size, and the deltoids increase in size.

The exercise is the basis of a workout aimed at pumping up your shoulders. Although it is worth noting that other muscles are also involved in the process. Among other things, with the help of the military press you can strengthen the muscles of the thighs (namely their upper part), gluteal muscles, and abs. In order to stabilize the body during movement, these parts must also be well pumped.

Options

There are 2 options that are considered basic:

1. standing;
2. Sitting.

The second option is often performed with, but you can replace it with dumbbells. The first one can rightfully be considered classic; many people use it, citing the fact that it is more correct.

But if we consider the seated press, it is worth noting that it is less dangerous, since when it is performed, some muscles for stabilization do not work, and the lower back is subjected to much less load.

It is believed that using dumbbells when exercising while sitting is much more convenient, and the technique is simpler. This is due to the fact that dumbbells are much easier to lift compared to a barbell. But don’t forget, you can get more effect from a classic standing position.

In addition to its advantages, the exercise also has its main disadvantage. Any option can lead to injury, the lumbar region comes under attack.

In order to avoid such a nuisance, you must follow two rules:

1. Correct technique.
2. Warm up before starting a workout.

Beginners should seek the help of a professional so that he can show the correct technique. This will not only help you achieve a good result, but will protect you from possible injuries. Don’t neglect the help of a trainer, training videos, or trial approaches.

Standing press technique

First, do a warm-up. A good warm-up of the muscles of the shoulder girdle and stretching of the rest will help to avoid traumatic situations.

Before you start, make sure that the weights on the bar are well secured. Besides this, the extra kilos are also important, and most importantly, the technique, which must be correct. Compliance with all the rules will help achieve results.

The technique is as follows:

It is contraindicated to perform the military press when a person has diseases associated with the spine or joints of the shoulder girdle.

It is best to do exercises with a apparatus when you are just starting classes, since the strength is still preserved and it is possible to take on more weight. But you should really evaluate your capabilities, maybe it’s better to take less weights and perform the bench press efficiently. The weight should be calculated so that you can do 3-4 sets with 5-10 repetitions.

Seated technique with dumbbells

When performing this exercise, you should take much less weight than when doing a bench press with a barbell, so that the technique is followed:

1. Sit on the bench, on the edge. It’s good to rest your feet on the floor. A dumbbell in each hand. Raise your arms to neck level, arms bent at the elbows. Turn your hands with your palms facing inward. The back is straight, the head is fixed straight.
2. Inhale (deep), hold your breath, press the dumbbells up. We exhale at the top point, with a second delay, and return to the starting position.

To begin with, when you are just setting up the technique, you need to work with a light weight to work out the movements, only after that add weights.

In any exercise, the weight and number of approaches depends on the purpose for which it is performed. To build mass, it is better to take a weight with which you can do 3-4 sets with 6-8 repetitions. if your goal is to burn fat, then you need to take less weight, but the number of repetitions will be 10-12.

Common mistakes

1. For any exercise that uses the muscles of the shoulder girdle, it is important warm-up. Although often, the majority does not do it, and as a result of injury, convulsions.
2. Beginners very often make a common mistake, and it is associated with incorrect position of the projectile. According to the rules, the barbell at the top point should be placed above your head.
3. As mentioned above, the back should be straight and slightly arched in the lumbar region. But when a person takes on too much weight, the body tilts back. You can't do this; you could injure your back.
4. All movements should be performed slowly and smoothly. Some athletes want to quickly finish the exercise by starting the lift with a quick jerk and lowering the barbell to the chest.

It is very rare in the gym to see a person performing a standing military press. This is due to the fact that this exercise is very difficult in terms of technique and dangerous due to the possibility of injury. But despite this, it is the most effective of the basic ones. If you still decide to include it in your training, remember the safety rules and the correct technique. This will help you achieve a good result and avoid disastrous consequences.

Competitors perform bench presses without equipment (press shirts, sling shots) to a maximum weight in three approaches. Athletic belts and wrist wraps are permitted.
The exercise is performed according to the accepted rules:
The athlete should lie on his back, with his shoulders and buttocks in contact with the surface of the bench, his legs hanging, bent at the knees and crossed together. The sole of his shoes should not come into contact with the surface of the bench. Legs should be crossed together. If during the exercise, the athlete straightened his legs and/or touched his feet to the bench, or put his feet on the floor, or spread his legs to the sides, then the judge must give the command “LEGS” and has the right not to count the approach/repetition.

The distance between the hands on the bar should not exceed 81 cm. The athlete, ONLY with the help of an assistant, removes the bar from the racks, lowers it until it touches the chest and waits for the senior judge’s signal. The signal must consist of a distinct command “Press”, “Start” (or “Press” - for the international version) and must be given immediately as soon as the barbell reaches a stationary position on the chest.
After receiving the signal, the athlete must press the barbell upward. The bar should not fall to the chest or make a downward movement while attempting to press the bar up, and should not stop while performing the press. The athlete must press the barbell with straight arms and hold it motionless. After fixing the bar in this position, the head judge must give a clear command “Rack” (or “Rack” - for the international version). The athlete returns it to its original position only upon the command of the “Stand” judge. The skew of the bar during upward movement should not be more than 10 cm. Any contact of the athlete’s feet with the bench, the floor or its supports is prohibited. During the exercise, there must be at least three assistants on the platform to belay the athlete. The presence of assistants should not prevent the judges from seeing the exercise being performed.

EQUIPMENT AND ITS SPECIFICATIONS

1. DAMN

The exercise must be performed on a platform that is at least 2.46m x 2.46m (8 x 8 ft). The surface must be durable, non-slip and completely flat in the part where the competitive exercises are carried out. The surface of the platform may be covered with rubber mats or other similar flooring material. During competitive exercises, the presence of persons other than the athlete, assistants, three judges and other officials is prohibited on the platform, if necessary. Any cleaning or installation of the platform should be carried out only by assistants. At all Championships and Cups of Kazakhstan, master tournaments and international competitions, there must be a podium for awarding athletes.

SPECIFICATIONS:

a) The neck must be straight, have good checkering or groove and meet the following measurements:

1. The total length of the bar should not exceed 2.2m.
2. The distance between the neck bushings should not exceed 1.32m and should not be less than 1.31m.
3. The diameter of the neck should not exceed 29mm and should not be less than 28mm.
4. The weight of the bar with locks should be 25 kg.
5. The diameter of the neck end sleeve should not exceed 52mm, and should not be less than 49.5mm.
6. The fingerboard should have circular notches, the distance between which should be 81cm.

b). Disks must meet the following requirements:
1. The difference between the marked weight of the disc used in competitions and its actual weight should not be more than 0.25% of its weight.
2. The diameter of the hole in the center of the disc must match the diameter of the bar to prevent unnecessary movement.
3. Discs of 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg, 25kg, and 50kg should be used. 4. All discs must be clearly marked with weight and must be installed on the bar in the following order: heavy discs on the inside (closer to the center of the bar), and smaller discs in descending order on the outside.
5. The very first and heaviest discs should be installed on the bar with their faces facing inwards, and the remaining discs – with their faces facing outwards.
6. The diameter of the heaviest discs should not exceed 45cm.
7. It is desirable that the color of the discs meet the following requirements: discs of 10 kg and less - any color, 15 kg - yellow, 20 kg - blue, 25 kg - red, 50 kg - green.

1. Must be used in competitions.

d) Miscellaneous. i. If traces of blood appear on the barbell or the athlete, they must be removed immediately. The rod must be disinfected with a 50% hydrogen peroxide solution

3. BENCH PRESS The bench press bench must be of strong construction and provide maximum stability, and must meet the following requirements:
a). The length should not be less than 1.22m. The bench should be smooth and positioned strictly horizontally.
b). The width should not be less than 29cm and should not exceed 32cm.
c). The height should not be less than 42cm and should not exceed 45cm. The height is measured between the floor and the top of the padded surface of the bench, and the padded surface should not be compressed in any way.
d). The height of the height-adjustable bench posts should be a minimum of 82cm and a maximum of 100cm. The height of the posts of a non-adjustable bench must be a minimum of 87cm and a maximum of 100cm. This height is measured between the floor and the bar, which is on the racks.
e). The minimum width between bench posts should be 1.10m.
f). It is mandatory to use special “safe” bench press racks to prevent injury to the athlete if the barbell falls.

4. SAFETY

a). If the bar or equipment becomes contaminated with blood or other substances, it must be immediately cleaned with a 50% hydrogen peroxide solution. The bar or other equipment must be wiped dry.
b). If an athlete becomes contaminated with blood or other substances, he must be treated immediately and the wound must be covered with a bandage to prevent further contamination of the bar or other equipment. COSTUME AND PERSONAL EQUIPMENT
All items of the athlete’s personal equipment and clothing must be clean and free from scuffs and tears. Swearing in any language is strictly prohibited! Images of skulls, bones, demons, horns and other satanic designs on athlete’s clothing are also prohibited.
Shorts. Shorts must be the same color as the T-shirt.

Tights.

It is mandatory to wear non-supportive tights at Republican competitions. It must be single-layer and be a single piece of clothing. The straps of the suit must be worn on the athlete’s shoulders during all exercises in competitions. The suit can be any color, plain or multi-colored. The suit must have legs that are no longer than mid-thigh (the midline defined between the crotch and the top of the kneecap). Women are permitted to wear a one-piece leotard that matches the required costume design. Leotards with sleeves or high-cut legs (like a leotard) are prohibited for use in competition. Wearing more than one suit is not permitted.

T-shirt.

Under a suit, it is allowed to wear one T-shirt (half-sleeve, T-shirt known as a “T-shirt”), with or without sleeves. It must be made from a single layer of fabric and be a separate item of clothing. Sleeves should not be below the elbows when the athlete’s arms are lowered. The jersey can be of any color, plain or multi-colored; inscriptions that are offensive or contrary to the spirit of the competition are not allowed.

Belt (belt).

The participant can use a belt (belt). It should be worn over tights.

Materials and design:

a) The belt is made of leather, vinyl or other similar, non-stretchable material from one or more layers glued and (or) stitched together. No metal parts other than those described below are allowed.
b) The belt must not have additional soft padding, fastenings or supports of any other material outside or inside the belt.
c) Buckle, rivets and stitching are the only non-leather parts allowed on the belt. The buckle should be attached to one end of the belt with rivets and/or sewn on. The belt should not have additional padding on the outside or inside the belt.
d) The belt tongue loop must be attached to the belt in close proximity to the buckle by riveting and/or sewing.
e) The name of the athlete, the name of the country or club for which he competes may be placed on the outside of the belt.
f) The belt may have a buckle with one or two prongs (forks) or a special type of lever lock (carbine).

Socks.

Socks are permitted.

Shoes.

During exercises, the athlete, in addition to socks, must wear shoes. The only restrictions apply to shoes with metal spikes, straps or boots with weights.

Wrist bandages.

You can use bandages that do not exceed 1m in length and 8cm in width. Combining them with bandages is not permitted. The bandages may have a loop and Velcro fastener attached to them. The loop should not be worn while lifting the barbell. The width of the winding from the middle of the wrist up is no more than 10cm and down (on the hand) is no more than 2cm. The total winding width is no more than 12cm.

Plasters.

a) Two layers of medical tape can be applied to the thumbs. Do not use medical tape or its equivalent anywhere on the body without official permission. Medical tape or patches should not help the athlete hold the barbell in his hands.
b) With the permission of the judges, the official doctor on duty or the paramedic on duty may apply a plaster or bandage to injured parts of the body. Likewise, medical plasters and bandages may be applied to palm injuries, but under no circumstances should these patches be wrapped around the palm.

General requirements.

a) The use of oil, ointments or other lubricants on the body, suit or equipment during the exercise is strictly prohibited. This does not apply to ointments and rubs used for therapeutic purposes. However, such means should not be noticeable during exercises. The use of dry magnesia is allowed.
b) The use of any foreign substances on powerlifting equipment such as a platform, bench or bar is prohibited.
c) All attributes of the athlete's uniform and personal equipment must be clean and tidy. In case of failure to comply with this requirement, the athlete, by decision of the judges, may not be allowed to further participate in competitions.

The military press originated abroad in the ranks of the army. And to this day, everyone who regularly performs it can boast of physical strength. It is not for nothing that the military standing press, along with the clean and jerk and jerk of the barbell, was included in the mandatory Olympic program for weightlifting competitions.

Standing barbell press (military): video

Rules for performing the exercise

1. Place the barbell on a rack at chest level and set the weight to an appropriate weight. Grasp the barbell with a pronated grip (palms facing forward) shoulder-width apart.
2. Bend your knees slightly and place the barbell across your chest. Take a step back, place your feet shoulder-width apart.
3. Raise the bar above your head with straight arms, it should be slightly in front of your head.
4. As you inhale, slowly lower the barbell towards your collarbones.
5. As you exhale, lift the bar back to the starting position.
6. Repeat as many times as necessary. Variations: This exercise can be performed while sitting. This option is especially suitable for those who have problems with the lower back. Also, for better muscle isolation, you can replace the barbell with dumbbells. The neck press is not recommended for people with shoulder problems.

The detailed technique can be found in the following video.

Description of the exercise

There is an opinion that the army bench press originated abroad in the ranks of the army. From the end of the 19th to the beginning of the 20th centuries, gyms began to be organized in the army, but at that time they were not sufficiently equipped. Usually they only contained a barbell and weights. Based on these conditions, the military was forced to adapt. And they adapted by inventing an exercise called the standing barbell press, or as it is also called the standing army press. Those who performed it regularly could boast of great physical strength in the shoulder girdle. It is not for nothing that the military standing press, along with the clean and jerk and jerk of the barbell, was included in the mandatory Olympic program for weightlifting competitions. Why? Because it very believably shows the true strength of an athlete.

Muscle groups involved when performing a standing military press

Let's find out together which muscle groups are involved in the work when performing this basic exercise - the standing military press. The standing military press develops the entire shoulder girdle in proportion.

Starting from the front deltoid, which receives the maximum load; the middle and rear deltoids, which are auxiliary muscles during the exercise and, as a result, receive less load, and ending with the upper chest, trapezius and triceps muscles.

Important: Few people know, but the triceps receive a truly unique load in this exercise, and the point is that the moment of maximum stretch coincides with the moment of maximum contraction of the triceps brachii muscle. This has a positive effect on the increase in strength and muscle volume of this group.

You can also perform the barbell press while sitting, which allows you to focus on working the shoulder girdle. However, performing the exercise while standing allows you to cover more muscles.

Before the exercise, thoroughly stretch your deltoid and core muscles. Highly warmed shoulder muscles and stretching will help avoid dislocations, sprains and fractures.

Since when performing a standing military press the entire load is distributed exactly vertically along the spine, we recommend using a weightlifting belt to fix the spinal column.

Key mistakes when performing the Military Press

The most common mistakes are related to loss of concentration and general fatigue.

When performing a standing military press, avoid sudden jerks and uncontrolled lowering of the barbell to your chest. With sudden upward jerks, you can get a shoulder injury, the body can also become unbalanced, and your arms begin to “move” in different directions.

A mistake that is common among beginners is rounding the back. A round back and a huge weight on the bar result in a sharp increase in the load on the spinal column - this is a one hundred percent chance of getting a lumbar injury (the appearance of hernias and protrusions in the spine).

Alternative Replacements for the Military Press

To avoid all mistakes or reduce them to a minimum, we recommend replacing the military standing press with other exercises also aimed at developing hypertrophy of the shoulder girdle.

One of these exercises is the seated dumbbell press or the seated complex barbell press. In this case, the vertical load is minimized by fixing the spine, which allows maximum use of the deltoid, trapezius, and triceps muscles.

Seated complex barbell press

Using the example of the seated dumbbell press (performed both with and without a backrest), a more intense load of the shoulder girdle muscles is evident due to the exclusion of the help of the leg muscles when performing the movement. That is, the athlete excludes all stabilizer muscles from work, and focuses only on the shoulder muscles and triceps.

The next set of exercises that can replace the Army Press are the various variations on the Smith machine, both standing and sitting. We especially recommend them for beginner athletes. The big advantage of the press in the Smith machine is that the bar moves in one vertical axis along guides. The athlete has to engage the stabilizer muscles, and in a sitting position, by fixing the back, the vertical load is again minimized.

The third group of exercises to replace the Army Press is a variety of dumbbell lifts. If you want to maximize the use of your shoulder muscles, the dumbbells must be raised until they are parallel to the floor.

Otherwise, if you lift the dumbbells above parallel, the trapezius muscles will be involved in the work. But for some this may be a plus. For example, this is what the famous bodybuilder Nikolai Yasinovsky does, who “kills two birds with one stone” with such a movement. It pumps both shoulders and trapezius at once.

Raising dumbbells in front of you

Lifting dumbbells forward and to the sides

The activation of muscles when performing exercises in this group can be seen in more detail in the illustration below.

The fourth group of exercises are rows: Barbell Chin Row, Vertical Dumbbell Chest Row, and Smith Machine Vertical Row. Exercises with a barbell can be performed with either a narrow or wide grip.

Vertical dumbbell chest row