While the military barbell press primarily works the deltoids or shoulder muscles, two muscles in the chest are also worked. Because the shoulders and the chest are connected, working the shoulders also works the chest muscles that support the shoulders. Strengthening both shoulder and chest muscle groups leads to a balanced, muscular body.
Pectoralis Major Muscles
The military barbell press works the pectoralis major muscles. The word pectus is Latin for chest. The pectoralis major muscles connect the upper arm with the breast bone. Its function is to flex, extend and rotate your arms. Building strong pectoralis major muscles gives you a firm, muscular chest appearance.
Serratus Anterior Muscles
The serratus anterior muscles are worked by the military barbell press. These chest muscles start at your ribs underneath your breasts and run through the middle of the shoulder blade. The serratus anterior muscles allow you to draw your shoulder blades forward and rotate them backward.
Agonists and Synergists
Agonist muscles, like the deltoids, move the body in various positions. Synergist muscles, like the pectoralis major and the serratus anterior, help the agonist muscles complete these movements. In bodybuilding, while you may be targeting an agonist muscle, like the deltoids, you also work the associated synergist muscles, like the pectoralis major and the serratus anterior. Therefore, while the target muscle group worked in the military barbell press is the shoulder muscles, the chest muscles are also worked.
Proper Form
To perform the military barbell press, position the weight bench underneath the barbell bench press and sit on the weight bench with your feet flat on the floor, facing the weight. Hold the barbell with one hand on each side by using a closed-hand grip at least chest width apart. Inhale while lowering the barbell in front of your chest, lowering it to upper chest height. While exhaling, lift the barbell overhead, extending your arms fully to complete the movement. As an alternative to sitting, you can perform the exercise from a standing position.
Member Comments