Another Military Press Question - AnabolicMinds.com

Another Military Press Question

  1. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    825

    Reputation

    Another Military Press Question


    Hey, does anyone know the difference in muscle stimulation in military/shoulder press when comparing wide grips and narrow grips? I'm very interested in finding out how I can manipulate my progress by varying my grips.

  2. Diamond Member
    Jayhawkk's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Dec 2003
    Age
    39
    Posts
    12,790
    Rep Power
    11679

    Reputation

    FOr the military press I only take a neutral grip. Too wide or narrow and I would feel it in my shoulders/joints and not in a good way. I would suggest taking a grip that allows full motion without pinning your shoulder into an unnatural movement. it's easy to hurt yourself doing these improperly.
  3. Professional Member
    Hank Vangut's Avatar
    Stats
    5'10"  176 lbs.
    Join Date
    Dec 2005
    Age
    41
    Posts
    3,734
    Rep Power
    1975

    Reputation

    as with all pressing motions......a wider grip will focus more of the load on your chest & shoulder muscles, while a narrower grip will utilize a little more triceps.
    •   
       

  4. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    825

    Reputation

    I use a grip that when my arms are parallel to the floor, I have a 90 degree angle between my forearms and my upper arms. It's like a perfect rectangle at the beginning of the movement.

    Would that be too wide?
  5. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    I used to do all of my overhead barbell pressing with a pinky on the rings grip, however, I recently switched to a slightly closer grip (thumbs from smooth, about 1" per side closer), and not only do I think it helps my lockout more, it is much easier on the shoulders. Don't worry, the shoulders still get plenty of work.
  6. New Member
    onimusha's Avatar
    Join Date
    Nov 2008
    Posts
    74
    Rep Power
    109

    Reputation

    On top u shud lock or not lock out? as for tricep i know u shud lock it out to be able to squeze the tricp.
  7. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11113

    Reputation

    Quote Originally Posted by onimusha View Post
    On top u shud lock or not lock out? as for tricep i know u shud lock it out to be able to squeze the tricp.
    I dunno if it's right or wrong, but I refuse to lock out any joint, ever. To me the risk is too high of something going wrong.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  8. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    825

    Reputation

    So everyone agrees military should be done with a narrow grip?
  9. New Member
    The_KM's Avatar
    Stats
    5'8"   lbs.
    Join Date
    Oct 2008
    Posts
    31
    Rep Power
    88

    Reputation

    More importantly it's your elbow positioning and weight placement.

    As for your question:

    Weider the grip, the more your susprinatus (major rotator cuff muscle) will be at risk.
    Closer the grip, the more tricep recruitment and lesser shoulder stimulation.

    I'd recommend a grip linear with your acronium (end of your shoulder); "neutral" like JayHawkk said.

    KM
  10. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    825

    Reputation

    I have trouble understanding. I'm a visual person.

    How about I post a video of me doing it the way I currently do, and you guys can critique my positioning and give me feedback?

    Would that be okay?
  11. Professional Member
    Rugger's Avatar
    Join Date
    Dec 2007
    Posts
    4,060
    Rep Power
    4769

    Reputation

    Quote Originally Posted by Emerge View Post
    I have trouble understanding. I'm a visual person.

    How about I post a video of me doing it the way I currently do, and you guys can critique my positioning and give me feedback?

    Would that be okay?
    Here's what you do.

    1) Sit at the bench with the bar above your head.
    2) Raise your arms up to somewhat resemble a field goal
    3) Make sure the angle between your forearm and your bicep is equal to 90 degrees.
    4) From this position, move your hands straight up and grab the bar.

    Not that difficult
  12. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    825

    Reputation

    I just don't get what adjustments I should make. I need someone to hold my hand and literally show me. I'm unintelligent that way.
  13. New Member
    The_KM's Avatar
    Stats
    5'8"   lbs.
    Join Date
    Oct 2008
    Posts
    31
    Rep Power
    88

    Reputation

    Don't flair your elbows.

    KM
  14. New Member
    ChrisDono's Avatar
    Join Date
    Nov 2008
    Posts
    143
    Rep Power
    143

    Reputation

    closed grip gives me pain in my joints.
  15. New Member
    onimusha's Avatar
    Join Date
    Nov 2008
    Posts
    74
    Rep Power
    109

    Reputation

    all d way down touching the chest or ear level?
  16. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    825

    Reputation

    I go down until my arms are slightly below parallel.
  17. Senior Member
    ABNRanger's Avatar
    Stats
    6'1"  200 lbs.
    Join Date
    Sep 2008
    Age
    47
    Posts
    1,277
    Rep Power
    15970

    Reputation

    Is it true that mil press behind head is not good? I figure if I do some from behind head, it helps to target my traps. But I don't want to mess up my shoulders in the long run.
  18. Senior Member
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Rep Power
    825

    Reputation

    it depends if you are flexible enough.

    try it and if it feels okay, dont worry about it
  •   

      
     

Similar Forum Threads

  1. military press records
    By DerickVonD in forum General Chat
    Replies: 2
    Last Post: 04-04-2010, 08:47 PM
  2. How is my military press?
    By DerickVonD in forum Training Forum
    Replies: 13
    Last Post: 08-03-2009, 07:11 PM
  3. How far do you go down on military press?
    By Rugger in forum Training Forum
    Replies: 39
    Last Post: 05-26-2008, 03:33 PM
  4. Military Press
    By koi1214 in forum Exercise Science
    Replies: 5
    Last Post: 04-16-2007, 08:30 AM
  5. Military Press Stance
    By heavyduty in forum Exercise Science
    Replies: 3
    Last Post: 09-19-2006, 07:44 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in