Does the Military Press Work the Chest?
The military press, also known as a standing press or standing row, is a classic military exercise that targets the following muscle groups: Trapezius, Deltoids, Triceps, and Clavicles. Within this exercise, the Military Press is primarily focused on building strength and muscle Trapezius: Latissimus Dorsal, Deltoids: Deltocapsular, and (minorly) Triceps Brachii along the shoulder girdles, Clavicular Ridges. Can this exercise effectively work Chest Muscle?
What Parts of the Chest Does a Military Press Target?
If you examine the anatomy during the Military Press, specific aspects of the chest:
Pectoralis Muscle Group are moderately affected, mainly Fibers of the Major and Minor.
Here table describes the Muscle Activation Order (MAO) according to a study:
[table “” not found /]Only approximately 24.5% of the Chest (Pectoralis Major clavicular) and no less than 17,6% of the small, inner Pectoralis Minor fibers activated throughout the Military Press itself, making it an optional part of the chest-focused routine.
Does Muscle Memory Play a Role Here?
When doing a range of exercises, the military press, your muscles automatically generate the correct movements when lifting and lowering the exercise to avoid muscle imbalance in the Chest Area. In more recent studies, the correlation between the military press being linked to Pectotralis Major Sup has been shown significantly correlated to Pseudosthenia strength for Chest Stretch. So, after completing the Military Press Workout regularly, you will witness how the muscle memory makes this exercise work your shoulder region and, in response, Pectorals more efficiently.
Other studies have found that proper muscle activation of the Upper Back and Trapeze helps in engaging the necessary movements of the Chest During Military Press when there is an increase due to Muscle Inequality in the development and the chest area after several months of Aerial Training.
- Chest Stance: Properly assume an upright posture during, especially Pectorale’s (the key point) with your clavicles.
In summary, while certain portions of the chest were stimulated, it is understood that the primary goal target was not directly aimed from Military Press exercises.
Considering a chest-focused workout strategy? Consider the following list below:
- Supraspinatus / Infraspinatissimus: The highest of the shoulder blades (**Trapezius: Subscapular parts).
- Tergas: (Culotrabecular ridge and clavicular spine **Deltoids of clavicular spine)
You should include these target zones for your chest’s effectiveness.
**Inclusive or Exclusively Aimed Chest Exercise? Should you focus on the main aspects of your chest Workout and the Military Press alone for Chest development? Considering chest muscles and muscle balancing techniques in the context discussed.
