Overhead Press vs. Military Press: What’s the Difference?

Two of the common strength training exercises that seem the same in performance but slightly vary in their execution are overhead and military presses. They almost resemble each other but differ a bit in their performance and delivery. If you really want to tone up your body, particularly on the upper area, you can determine through learning the differences which one you might need in your training course.

What is an Overhead Press?

The overhead press, often referred to as a standing barbell press or shoulder press, is a compound exercise that engages many muscles, including the shoulders, triceps, and upper chest. The lift involves lifting a barbell (or dumbbells) overhead from shoulder level in a standing position. This exercise will engage your core and legs in stabilizing and balancing while doing the exercise.

How to Perform the Overhead Press:

• Take your feet shoulder-width apart.
• Take the grip of the barbell a little wider than the shoulder-width grip.
• Place the barbell against your upper chest. The elbows are slightly ahead.
• Engage the core muscles and drive the bar straight up so that the arms are extended and overhead.
• Lower it down slowly to the starting position.

What is Military Press?

The military press is a stricter variation of the overhead press. The feet are brought closer together almost in a “military stance.” This version is more difficult because it takes away from the ability to derive power from the legs and core, so it is more isolated movement for the shoulders.

How to Perform the Military Press:

• Place your feet close together, with heels almost touching.
• Grip the bar slightly wider than shoulder width.
• Keep your torso erect with no leaning back.
• Drive the barbell straight up overhead.
• Lower the bar to the starting position slowly.

Key Differences Between Overhead Press and Military Press

Which One Should You Choose?

• Strength and force Overhead Press: when you think you really want to lift more weight or you have improved the general strength of the upper part, then an overhead press can be applied. In this wider stance, much strength can be achieved, allowing someone to make many forces in such a move.
• Military press for shoulder isolation: In case you want to train more on your shoulders without incorporating too much of the core and the legs, then it’s the military press.
• For athletes & functional strength: The overhead press is most functional and apt for athletes because in real-life movements, one requires full-body coordination.

Examples in Training Programs

Example 1: Strength Building Focus

• 4 sets of 5 reps – Overhead Press (progressive overload)
• 3 sets of 8 reps Dumbbell Shoulder Press
• 3 sets of 12 reps Lateral Raises
• 3 sets of 10 reps Triceps Dips

Example 2: Focus on Shoulder Hypertrophy

• 3 sets of 6 reps Military Press
• 3 sets of 10 reps Arnold Press
• 3 sets of 12 reps Front Raises
• 3 sets of 15 reps Face Pulls

Some Mistakes to be Avoided

• Lean Back Too Far: Arched-back can strain on the lower back. Be tight on the core and hold yourself straight.
• Poor Grip Width: It may be too small for your grip, and therefore, extra pressure would be imparted to your shoulders and grip large enough and decrease the pressing force.
• Not Locking Out: Full arm extension should be locked out in the top lift to allow maximum muscle activation.
• Too Much Momentum: Strict training of the shoulder allows little or no leg drive during the execution of the military press.

Conclusion

In all seriousness, both overhead and military press are really good exercises working in several ways. The overhead press is pretty varied and gives a lot of opportunity for building strength, but the military press is quite a better isolation movement to target the shoulders so that there’s an improvement in strict form in pressing. By doing these exercises, you would have all-around upper body strength and definition in your muscles.

Which one do you prefer? Try both and see what works better for your goals!

Also Read: First Aid Requirements in the Workplace