Another Military Press Question

[Emerge]

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.

 

[Jayhawkk]

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.

 

[Hank Vangut]

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.

 

[Emerge]

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?

 

[CJPopovich]

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.

 

[onimusha]

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.

 

[SilentBob187]

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.

 

[Emerge]

So everyone agrees military should be done with a narrow grip?

 

[The_KM]

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

 

[Emerge]

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?

 

[Rugger]

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

 

[Emerge]

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.

 

[The_KM]

Don't flair your elbows.

KM

 

[ChrisDono]

closed grip gives me pain in my joints.

 

[onimusha]

all d way down touching the chest or ear level?

 

[Emerge]

I go down until my arms are slightly below parallel.

 

[ABNRanger]

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.

 

[Emerge]

it depends if you are flexible enough.

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