Push Press vs Military Press: Differences, Benefits & Muscles Worked

Key Takeaways

• The push press involves the entire body, including the legs, for explosive strength and power.
• The military press focuses on strict upper body strength, mainly targeting the shoulders.
• Push press is better for athletes needing functional fitness and wide movements.
• Military press is ideal for those focusing on muscle hypertrophy and shoulder definition.
• SOLE strength equipment enhances both push press and military press through professional-grade barbells, quick-adjust dumbbells, and the innovative SRVO machines.

Introduction to Push Press and Military Press

Purpose and Uses

The push press is all about generating power: it's explosive and involves your entire body. Think of it as the overhead press that cheats (in a good way) by using leg power to help you move more weight overhead. 

Athletes love this move because it develops that explosive strength that translates to jumping higher, throwing harder, and generally being more athletic.

The military press, also known as the overhead press, is the strict disciplinarian. It isolates your shoulders without any help from your lower body. This laser-focus makes it perfect for bodybuilders or anyone trying to sculpt their shoulders.

Basic Mechanics

With push presses, you're essentially doing a mini-squat to generate momentum, then channeling that power up through your body to help press the weight overhead. It's like your legs are giving your shoulders a boost.

Military press is more straightforward—you stand tall (like a soldier at attention), keep your core tight, and press the weight straight overhead without any leg assistance. All the work comes from your shoulders and upper body, making it a pure test of shoulder strength.

Technique and Execution

Push Press Steps

The combination of lower and upper body movement makes the push press a powerful exercise for athletes. (Image courtesy of Lift Manual)

• Start with your feet shoulder-width apart and the barbell resting on your upper chest.
• Engage your core and slightly bend your knees to prepare for the dip.
• Quickly dip down and drive through your heels to extend your knees and hips explosively.
• As your legs extend, press the barbell overhead using the momentum from your lower body.
• Lock out your arms at the top, ensuring the barbell is directly over your shoulders.
• Lower the barbell back to the starting position with control.

Military Press Steps

The military press is all about strict form. If you're bending your knees or leaning back, you're doing it wrong. (Image courtesy of Legion Athletics) 

• Stand with feet together or slightly apart.
• Hold the barbell at shoulder height with a grip just outside shoulder width.
• Brace your core and squeeze your glutes.
• Without using your legs at all, press the barbell straight overhead.
• Keep your elbows slightly in front of your body (this protects your shoulders).
• Fully extend your arms without letting your lower back arch.
• Lower the weight under control back to the starting position.

Muscles Worked

Push Press Muscle Activation

The push press is a compound exercise that recruits multiple muscle groups:

• Shoulders (deltoids)
• Triceps
• Core muscles
• Legs (quads and glutes)

Military Press Muscle Engagement

The military press primarily targets the shoulders:

• Anterior deltoids
• Triceps
• Upper chest (to a lesser extent)

Benefits of Both Exercises

Strength and Power Gains

The push press is an absolute powerhouse for developing explosive strength. By using your legs to help drive the weight, you can handle heavier loads than with strict pressing alone. 

This translates to better athletic performance if you’re trying to dunk a basketball or just move furniture without hurting yourself.

Military press builds that pure, raw upper body strength. There's something supremely satisfying about pressing a heavy weight overhead with just your shoulders and arms. It's the ultimate test of shoulder strength and stability.

Muscle Hypertrophy Advantages

Muscle hypertrophy, or muscle growth, is a core goal for many fitness enthusiasts. The military press shines in this area because it isolates the shoulder muscles, leading to significant muscle activation and growth. 

Push presses still build impressive shoulders, but the load is distributed across more muscle groups. The upside? You can handle heavier weights, which can stimulate growth in a different way.

Functional Fitness Improvements

Both exercises build functional strength that transfers to daily life. Push presses mimic the natural way we use our bodies to lift objects overhead. We rarely press something heavy without using some leg drive.

Military presses build the stabilizer muscles and core strength needed for any overhead activities, from putting luggage in an overhead bin to reaching for something on a high shelf.

Considerations for Choosing Between Them

Fitness Goals Alignment

If your goal is to improve athletic performance and develop explosive power, the push press is your best bet. Its full-body engagement makes it perfect for athletes and those involved in sports.

However, if you're more interested in sculpting your shoulders and building upper body strength, the military press is the way to go. It provides focused muscle engagement, leading to impressive shoulder development.

Skill Level and Training Experience

Beginners should start with the military press to build foundational shoulder strength. It’s a more straightforward exercise, which makes it easier to learn and master. (Image courtesy of Jeremy Ethier)

As you gain experience and confidence, you can incorporate the push press into your routine to challenge yourself further and enhance your power and strength.

Incorporating into Routine

Beginner Tips and Tricks

If you're just starting out:

• Master the military press form first with light weights.
• Focus on keeping your core tight and avoiding back arch.
• Once your form is solid, gradually add weight.
• Introduce push press only after you're comfortable with proper overhead pressing.

Advanced Progression Strategies

For the seasoned lifters:

• Use progressive overload by adding small amounts of weight each week.
• Try different variations, like dumbbells, kettlebells, or seated versions.
• Incorporate both exercises in your routine, perhaps push presses on power days and military presses on hypertrophy days.
• Experiment with tempo changes like slow negatives to increase time under tension.

Boost Your Shoulder Workouts with SOLE Equipment

Want the best of both worlds for your shoulder training? You'll love how SOLE's strength equipment makes both push presses and military presses more effective right in your home gym. The SW111 Olympic Barbell feels amazing in your hands with its specialized grip that won't tear up your palms like bars at commercial gyms.

If you're worried about space, the SRVO fits in a corner of your room but still lets you do both exercises with adjustable resistance.

If you prefer dumbbells, you'll find the SW180 Adjustable Dumbbells perfect for switching between heavy push press sets and lighter military presses. No more wasting time hunting for the right weights; just turn the dial and you're ready for your next set. Your shoulders will thank you!

What if you’re in a tight space? Then check out the SOLE SRVO All-in-One Trainer. You can do both explosive push presses and strict military presses on this compact machine. Plus, you won't need a spotter to push yourself.

SOLE brings gym-quality equipment right to your home so you can build your shoulders without the monthly membership fees or waiting for equipment. With the SOLE+ app, you have free access to workout instructions and training. 

Check out our SOLE strength equipment now!

Frequently Asked Questions (FAQs)

Are push presses harder than military presses?

The difficulty of each exercise depends on your current fitness level and goals. The push press can be more challenging because it involves coordination between your upper and lower body. However, the military press requires strict form and shoulder strength, which can also be difficult for beginners.

What should beginners start with?

Beginners should start with the military press. It’s easier to learn and focuses on building foundational shoulder strength. Once you're comfortable with the military press, you can progress to the push press.

Do they target the same muscle groups?

While both exercises target the shoulders and triceps, the push press also engages the legs and core. The military press focuses more on isolating the shoulder muscles. 

Can they be combined in a workout?

Absolutely! A great approach is starting with push presses when you're fresh to take advantage of your energy for the more technical lifts and heavier weights. Then move to military presses with lighter weights to really finish off your shoulders. Just make sure to adjust the volume so you're not overdoing it.

Can I really do effective push presses and military presses with SOLE equipment at home?

Absolutely! You'll get everything you need with the SOLE strength lineup. The SW111 Barbell gives you that perfect balance for steady overhead presses, while the SW180 Adjustable Dumbbells let you work one arm at a time to fix any strength imbalances.