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View Poll Results: Which exercise do you use in your shoulder routine?

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  • Standing Military Press

    321 46.93%
  • Seated Military Press

    256 37.43%
  • Neither

    17 2.49%
  • Both of them alternating

    90 13.16%
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  1. #1
    Registered User Spartan1414's Avatar
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    Standing Military Press vs Seated Military Press

    So I find myself at the gym with no Mil press bench which leaves me with a couple of options. I either drag a regular bench over to the squat rack and set it at 90 degrees or grab a bar off a vacant flat bench and do regular standing military Press. Lately I've been doing the standing military press rather than fool around dragging a seated bench to the squat rack but am curious what other folks prefer. I am thinking the standing version must be good for all those stabilizer muscles etc. that usually get the day off with all the bench support.

    Heres what my shoulder routine is looking like now
    Wednesday Shoulders
    Seated Dumbell Military Press 6 sets
    Standing Barbell Military Press 4 sets
    Standing Upright Rows 4 sets
    Seated Arnold Presses 4 sets
    Lateral Raises 4 sets(Alternating between behind the back with a cable and seated with dumbells)
    Reverse Flyes 4 sets(ALternating from reverses on a flye machine to laying on an incline bench with dumbells
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  2. #2
    Registered User entropy1's Avatar
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    there's no such thing as a 'seated military press' the 'military' part makes reference to your leg position - ie standing at attention like a soldier.

    as for the routine - that is a LOT of work for shoulders, considering they aren't a huge muscle group and get hit during bench press
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  3. #3
    Registered User Spartan1414's Avatar
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    So whats the official title of the exercise where you are doing the military press motion but in a seated position? (Seated 90 degree offset bench press or some such?)
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  4. #4
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    I believe you are correct in that your stabilizer muscles get used more when you don't use the bench. I never use a bench when I do the military press, idk why but I've just never even tried to use a bench for it. Except when I do the exercise with dumbbells, weird.
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  5. #5
    Defender of the Sardine Guai's Avatar
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    I wouldn't hit the shoulders with that much work. Six to 9 sets usually does it for me. Two compounds, one isolation, gg. They get hit with chest and back work, so why overdo it?
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  6. #6
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    Originally Posted by Spartan1414 View Post
    So whats the official title of the exercise where you are doing the military press motion but in a seated position? (Seated 90 degree offset bench press or some such?)
    It's still called the seated military press. But, entropy1 is correct in stating that the "military" word came from the standing position. So, I don't know why it is coined a military press, but it is. I usually just call them shoulder presses (standing or seated) regardless of feet position.
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  7. #7
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    Originally Posted by dolson27 View Post
    It's still called the seated military press.
    No, it would be either a seated barbell, dumbell, kettlebell, what-have-you press.
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  8. #8
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    Originally Posted by entropy1 View Post
    there's no such thing as a 'seated military press' the 'military' part makes reference to your leg position - ie standing at attention like a soldier.
    Lol....x2! I was about to post this , but you already did, good post!

    Mike
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  9. #9
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    Originally Posted by Kiknskreem View Post
    No, it would be either a seated barbell, dumbell, kettlebell, what-have-you press.
    Damnit Kik, I was going to tell him he was wrong!

    Beat me to it....

    Mike
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  10. #10
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    Originally Posted by Kiknskreem View Post
    No, it would be either a seated barbell, dumbell, kettlebell, what-have-you press.
    I agree with you on that Kiknskreem on the name variations and what it should be called. But you can find it called a seated military press, which is incorrect of course, in a lot of places on the internet. That's what I meant to say. I, personally, don't call it that either. Like I said, I usually just say shoulder press.
    Last edited by dolson27; 08-06-2008 at 08:58 PM.
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  11. #11
    Registered User Spartan1414's Avatar
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    Well I know I got a big shoulder routine but I give it a day all to itself. Wednesday Shoulders
    Seated Dumbell Military Press 6 sets
    Standing Barbell Military Press 4 sets
    Standing Upright Rows 4 sets
    Seated Arnold Presses 4 sets
    Lateral Raises 4 sets(Alternating between behind the back with a cable and seated with dumbells)
    Reverse Flyes 4 sets(ALternating from reverses on a flye machine to laying on an incline bench with dumbells


    I am however thinking about dropping 1 exercise to bring it down to 22 sets instead of 26. I used to do much smaller shoulder routines but found myself still able to move a considerable amount of weight at the end so I upped the sets and now at the end of a workout I cant get much more out of em. I hate getting to the end of a workout and feeling like I could lift it all over again so I try and haze the crap out of myself. Also I haven't heard any opinions why anyone prefers standed or seated Mil presses. Anyone?
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  12. #12
    Registered User dolson27's Avatar
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    I prefer standing presses because it feels more natural and also incorporates more stability functions.
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  13. #13
    Registered User Zee Deveel's Avatar
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    I prefer standing, there's something badass and primitive about taking a big heavy weight and lifting it over your head in a war like stance. Like lifting up the corpse of your slain enemy or something...
    Estimated 1RM According to BB.com:

    Military Press: 131 lb (59.5 kg)
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    Squat: 242 lb (110.0 kg)
    Deadlift:274 lb (124.5 kg)

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  14. #14
    Registered User dolson27's Avatar
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    Originally Posted by Zee Deveel View Post
    I prefer standing, there's something badass and primitive about taking a big heavy weight and lifting it over your head in a war like stance. Like lifting up the corpse of your slain enemy or something...
    LOL!! That's good!
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  15. #15
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    Originally Posted by Zee Deveel View Post
    I prefer standing, there's something badass and primitive about taking a big heavy weight and lifting it over your head in a war like stance. Like lifting up the corpse of your slain enemy or something...
    but then the blood would be dripping on you..


    that said i like seated .when i stand my sternum pops.
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  16. #16
    Registered User EGCG's Avatar
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    Your able to lift a heavier weight when your seated, but your midsection isn't involved as much, thats about it.
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  17. #17
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    Yeah I know that primal feeling you are talking about. It depends on the gym I suppose but at mine doing deadlifts and squats and any other exercise with a barbell and alot of weight besides bench press makes you one of those "Flexxers," is the term they use. Hmm I also like the idea of doing standing presses so I can feel confident that I can pick up and throw an opponent if necessary. Its a good reason to do em standing in my book. And it makes me wanna do alot more weight lets see How big a guy do I wanna be able to throw.
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  18. #18
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    Originally Posted by Spartan1414 View Post
    It depends on the gym I suppose but at mine doing deadlifts and squats and any other exercise with a barbell and alot of weight besides bench press makes you one of those "Flexxers," is the term they use.
    Not to put the gym you go to down or anything, but what type of gym do you go to that labels people "flexxers" for doing such important bodybuilding exercises? I'm assuming these people are naming such as to be derogatory of course. These must be the same ones who use the neoprene color-coded dumbbells and call it a workout. I call those people want-to-be weekend warriors, because at least weekend warriors try lifting heavy.
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  19. #19
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    my military press is so weak compared to my dumbell shoulder press
    i dont know why
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  20. #20
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    like the seated...the other way I seem to put to much presure on my lower part of the spine...more controlled with the seated...
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  21. #21
    CQ Combat Tech/ Trainer amonat28's Avatar
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    for the purposes of functional strength standing is the only way to go. seated i would think would give you more mass but i would highly doubt if it could stand up to the strength increases you would get with standing.


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    Registered User trojan2k8's Avatar
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    I have never done standing until then, I just did a set of 10 on 14kg and it felt so good in my shoulders, I think the best thing to do would be to mix it up
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    Registered User Dysun's Avatar
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    I prefer seated, might just be me but when I'm struggling I tend to use my legs and I just dont like the balancing of lifting and standing at the same time
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    Banned Tyciol's Avatar
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    No such thing as a seated military press, only seated overhead press. Military press is standing overhead press with feet at attention.

    I do them kneeling because I don't like my hips in flexion but I have a low ceiling =( Another alternative is doing them in a squat or lunging position although it can get hard to keep the torso upright.

    I think standing or having a seat with a backrest would be more stable and I could lift heavier weights that way, unfortunately not an option until I buy an adjustible bench.
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  25. #25
    Yep, vegetarian. MrSinister's Avatar
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    im another picky bastard who frowned at seated military but still chose it in this poll.
    Of courtse for variation you would do both but for me seated is a clear winner, im training shoulders and get total overload, i dont want my core or stabilisers to work, just load up maximum weight and press that ****.
    My journal http://forum.bodybuilding.com/showthread.php?t=5662511
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  26. #26
    Registered User imp's Avatar
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    One of my favorite lifts.

    Standing. You feel like a god, doing one of the most alpha lifts ever. Why would you sit down for a lift so epic? I'm so jacked up before the lift.... I can't even think of sitting down. The one time I did I felt like i was cheating some of my muscles.

    Apparently when you're seated.. some have a tendency to lean against the back and almost do more of an incline press. (which is more pec heavy than deltoid heavy)
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