The barbell bench press or military bench press is a heavy basic exercise, one of the best for the development of the deltoid muscles, and is popular in all strength sports, including powerlifting. This exercise is considered one of the best for training the shoulder girdle, and since the deltas are involved in the bench press – a competitive movement in powerlifting, shoulder training is one of the components of success in the press.

The bench press in powerlifting is often used as an auxiliary exercise to improve the results in the bench press. In the 20th century, the military press was a mandatory Olympic movement in weightlifting competitions, but due to the high number of injuries it was removed from there, we can conclude that this exercise should be performed very carefully, observing all technical points.

Army bench press technique

Take the barbell with an overhand grip slightly wider than your shoulders, stand straight, the bar should touch your hips.
Feet shoulder-width apart, knees slightly bent, you can push one leg forward a little for better stability. Your knees need to be bent for cushioning.
Raise the bar to your chest, the bar should touch the upper part of the chest, there is a slight deflection in the lower back, the shoulders are straightened – this is your starting position.
Inhale, hold your breath and start pushing the bar up. After passing the most difficult section of the movement, exhale the air, at the top point of the amplitude the arms should be straightened and the shoulders raised, pause for a second.
After lifting, lower the bar under control to its original position, then you can repeat the movement.
Work with the bar at a moderate pace, there should be no sharp jerks.
Muscles involved during the standing press

The main load during the military bench press falls on the front and middle bundles of the deltoid muscles, and the rear deltas, triceps, upper pectoral muscles and upper back are also involved in the exercise. As you can see, many muscles work that are also involved in the bench press, so we recommend that all strength athletes include the bench press in their training program.
Since there is a strong load on the back during the bench press, you can press the barbell while sitting, so you will be able to better concentrate on the work of the deltas.

Safety while bench press in powerlifting

As you already understood, the military press loads the back very heavily, therefore, during its implementation it is better to wear an athletic belt. It is very important to observe the technique of performing the exercise, since the shoulder joint, due to its enormous mobility, is often injured.

The barbell bench press is also popular among athletes, as it allows you to lift more compared to the bench press. In powerlifting, this exercise is not recommended for use, as it causes the shoulder joint to move unnaturally and thereby exposes it to damage. With the overhead press, athletes can twist the joint and lose months, or even years, as the recovery process will take a long time. Use the standard military bench press in your workouts, although there are smaller working weights, but you will protect yourself from shoulder injuries and will work with increased amplitude.