The military press elastic is a simple but very effective exercise for developing shoulder muscles. The shoulders are too often sidelined in workouts, in favor of better known muscle groups like the pecs, arms or back. However, shoulder training remains a very important element for building muscle in the upper body.
When not properly cared for, our shoulders, which have complex and fragile joints, can suffer from injuries. But, by knowing the right exercises, and the tips for doing them well, you will have all the necessary elements to build your shoulders easily and safely. The elastic military press presents one of the simplest and most effective options for achieving this, while ensuring the protection of muscles and joints.
What is the elastic military press?
The benefits of movement on the shoulder muscles
The elastic military press is a movement that involves bending and then extending the arms upwards, which works the shoulder muscles. Specifically, it is an ideal exercise when you want to target the deltoid muscles.
The deltoids are the strongest muscles of the shoulder, and they cover the joint between the collarbone and the arm. They are composed of three bundles that intersect at the lower tip of the muscle: the anterior, the middle and the posterior. These three bundles work together to perform the different shoulder movements.
For the elastic military press, it is mainly the anterior and middle bundles of the deltoid (at the front and in the middle of the shoulders) that are solicited. They are used for flexion and rotation of the shoulder and allow the arms to be lifted straight above the body. If you also want to work the posterior bundle (at the back of the shoulder), you can look to incorporate into your weight training program exercises with lateral or posterior raises , like the standing bird.
Secondly, the elastic military press also develops the brachial triceps (on the back of the arms), and the upper pecs.
Also, don't hesitate to read: Top 7 exercises for triceps with rubber band
The elastic military press VS the classic military press
If you do strength training with free weights or machines, you may have done or heard of this movement before. Indeed, the elastic military press is an adaptation of a well-known bodybuilding exercise. However, the version with resistance bands has several advantages.
A tension adapted to the muscle
Resistance bands have the advantage of being adapted to the natural strength curve of the muscles. The more the muscle is tense, and therefore contracted, the more the band stretches and requires intense effort. In the initial position of the elastic military press, the muscle is at its most relaxed, and in the middle of the movement, it is at its most tense and the resistance band adapts to this difference.
Free weights involve a constant contraction of the muscle, since even in the starting position, you have to maintain their full weight.A dumbbell, for example, causes the muscle to tire faster, and cannot work as long. The same movement is therefore, simply more effective with resistance bands and provides a more balanced workout. Moreover, it also helps to protect the joints against excessive tension, reducing the risk of injury.
An article on this subject: Discover the benefits of massage on painful joints
Where you want, when you want
Going to the gym and queuing to use your machines is not given to everyone, especially in the current health context. It requires an investment of time that you may not have, and which could demotivate you from maintaining your weight training program.
On the other hand, you can actually have free weights at home, but it takes up space, and it's not easy to move. Replace them with resistance bands, and all your equipment fits in a drawer or in a bag, which you can take wherever you want, without being cluttered.
To get the maximum results: Muscular endomorph: 4 secrets to get there
Perform the elastic military press to perfection
How to do an elastic military press?
There are two main ways to make a elastic military press. As the name suggests, it involves the use of one, or two weight bands (or resistance bands). This is all the equipment you will need.
If you use two bands, it replicates the movement you would do with dumbbells, and with one, the one you would do with a barbell.
The military press with two elastic bands
-
Starting position: Place your bands on the floor and secure them by placing one foot on each band, about hip-width apart. Place your forearms in a vertical position, outside the shoulders, with your fists facing the sky. The bands should go behind your arms and rest in your hands.
-
Movement: Engage your abs and glutes to stay straight and push your fists up, above the ears, until stick out your elbows.
-
Return to the starting position: Without disengaging your muscles, and without yielding to the force of the rubber band, return your forearms to the starting position. Do not release the abs or the buttocks. You can start again in order to perform several repetitions.
For more information: How to build muscle at home with resistance bands?
The single elastic military press
The movement with a rubber band is very similar to the first version, only it is performed with a single rubber band which must be a large loop.
-
Starting position: Step on the loop with both feet, then grab it with both hands, placed in the same starting position.
-
Movement: This is where the biggest difference comes in. The top of the loop should go just below your chin, which blocks the way. To get around it, simply pull your head back, using your upper back, but without moving your lower back.As soon as the elastic has passed your head, quickly return to an upright position Apply the same modification by lowering the elastic. The rest of the movement is the same.
Also, don't hesitate to read: Top 7 exercises with rubber bands to build arm muscles
Mistakes to avoid
Although the elastic military press is a simple exercise, there are several common mistakes to avoid in order to do it well and get its full potential. These apply to both variations.
Not keeping your back straight
A poor positioning of the back is often the main error of a beginner in the elastic military press.
Firstly, it means that your muscles will not benefit from the full benefits of the movement, since the lower back will take part of the effort, relegating the shoulders to the background. But it is also a mistake that can be dangerous for you: this unbalanced movement will put too much pressure on your lumbar, which also applies to the articulation of the poorly mobilized shoulder.
To combat this problem, remember to contract your abdominals and glutes during all stages of the exercise. This will force you to keep yourself in the right axis, and to take maximum advantage of the muscular reinforcement of the elastic military press.
In parallel, do not hesitate to read: How to strengthen your glutes with rubber bands in bodybuilding?
Do not extend arms directly vertical
If you don't push straight up with your arms because your elastic feels too tight to complete the movement, you're not going to perform the elastic military press well. Indeed, when you get out of your center of gravity – that is, from the straight line from the ground to the sky formed by your body – you lose efficiency.
Indeed, your muscles will not be in the optimal position to generate force, because they will go out of the natural axis of your body. To be in a position of strength, you must be as stable as possible, with your feet about hip-width apart, your chest straight and your arms in line with this position. axis.
Also read: How to build your back muscles at home with elastic resistance bands?
Choosing the wrong resistance bands
If after reading these tips, you are unable to perform the elastic military press correctly, you have chosen a resistance band that is not suitable for this exercise. So try to choose the band with the lowest tension from your bodybuilding kit, and so on, until you can perform the elastic military press correctly.
Conversely, if you feel too easy, or if your bands lack tension at any time, choose a band with a stronger tension. This will allow you to find the happy medium, to be able to perform this exercise perfectly. In addition, if you want to regularly use Stretchy Resistance Bands™, it is advisable to opt for bands with handles, in order to limit the problems. of taking.
In summary: the elastic military press
To build shoulder muscles in an effective and balanced way, the elastic military press is an ideal exercise. You can practice it wherever and whenever you want, and with only a set of good quality resistance bands.
Simple to master, it can be an essential addition to your workout, especially if you tend to overlook the shoulders. In fact, our Strength Training Resistance Bands™ can be used to train the whole body just as effectively. So don't wait any longer to add the elastic military press to your training, you won't be disappointed with the results!
.
