Seated Military Press Alternatives
While the seated military press provides many benefits, it is not the only way to perform overhead press movements. Alternative shoulder press exercises may be better depending on your fitness goals.
Standing Overhead Press
The standing overhead press is a popular shoulder exercise for developing muscle size and strength. Even when using strict form, the standing position enables you to use more body movement and momentum to push the weight.
While this takes some of the load off the shoulders, it also enables you to generate more power and lift heavier weights, leading to more overall strength gains.
The push press is another standing overhead press exercise that intentionally involves leg drive to start the movement. This additional momentum helps to increase the overall power output and works more muscle groups, such as the quads and calves.
Although the deltoids are not activated as much, this exercise can significantly increase power for Olympic-style movements like cleans and jerks.
The Arnold press is a variation of the dumbbell military press that involves rotating the dumbbells as you perform the shoulder press movement. This rotation of the arms during the exercise increases the range of motion and activates more parts of the deltoids, making it a great shoulder workout.