What Muscles Do Strict Press Work Target?
The strict press, also known as the military press, is a fundamental strength exercise that targets a variety of muscles in the upper body. Understanding which muscles are engaged during this exercise can help you optimize your form and technique, leading to better results and reduced risk of injury. Let’s delve into the key muscles that the strict press works on.
1. Deltoids: The primary muscle group targeted by the strict press is the deltoids, which consist of the anterior, lateral, and posterior heads. The anterior deltoids are activated as you push the barbell upwards, while the lateral and posterior deltoids come into play during the extension phase of the movement.
2. Triceps: The triceps brachii is another crucial muscle group that is heavily involved in the strict press. As you push the barbell upwards, the triceps contract to extend the elbow joint, providing the necessary force for the lift.
3. Pectoralis Major: While not the primary muscle targeted, the pectoralis major plays a supporting role in the strict press. It helps stabilize the shoulders and provides additional support during the lift.
4. Trapezius: The trapezius muscle, which is located in the upper back, also gets engaged during the strict press. It assists in maintaining proper posture and shoulder stability throughout the movement.
5. Latissimus Dorsi: The lats, located on the sides of the back, contribute to the overall stability of the movement. They help in keeping the barbell close to the body and providing a solid foundation for the lift.
6. Levator Scapulae: The levator scapulae muscle, situated at the back of the neck, is activated to help stabilize the scapulae during the strict press. This muscle is particularly important for maintaining proper form and preventing shoulder injury.
7. Serratus Anterior: The serratus anterior muscle, located on the side of the rib cage, assists in stabilizing the scapulae and maintaining proper posture during the strict press.
In conclusion, the strict press is a versatile exercise that targets multiple muscle groups in the upper body. By focusing on proper form and technique, you can effectively engage these muscles, leading to improved strength, posture, and overall fitness. Remember to warm up before performing the strict press and consult with a fitness professional if you’re unsure about your form or technique.
