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Military Press: effektivste Ausführung laut Studie! Zum Inhalt springen Das Military Press sitzend eigentlich gar nicht geht und Military Press stehend nur “real” ist, wenn es mit geschlossenen Füßen ausgeführt wird, ist für die Effektivität der Übung unerheblich.
Sparen wir uns derlei Spitzfindigkeiten. Schauen wir, welche Übungsausführung besser zu deinem Trainingsziel passt. Wir sind ja schließlich nicht beim Militär.
Military Press: Beteiligte Muskeln Zuvor ein kurzer Abriss der beteiligten Zielmuskeln und wir dürfen erwarten, dass bei gleichem Arbeitsweg der Hantel auch die gleichen Funktionen abgerufen werden:
Vorderer Schultermuskel Seitlicher Schultermuskel Brustmuskel (oberer Anteil) Trapezmuskel (oberer Anteil) Hier mag gleich der erste Einwand auftauchen, nämlich dass beim Military Press stehend die Rumpfmuskulatur und in gewissem Maße sogar die unteren Extremitäten beteiligt sind.
Das ist richtig und wichtig, nur wird wohl kaum jemand den stehenden Military Press in seinem Programm für den Bauch oder die Oberschenkel verorten. Deswegen ist das Wort Zielmuskeln oben fett gedruckt.
Ein teils gültiger Einwand ist, dass Military Press sitzend oftmals mehr Aktivität im oberen Brustmuskel generiert, weil die Übung im Sitz abgefälscht wird. Nicht notwendigerweise, dennoch könnte das ein Argument für die stehende Variante sein, da diese eine korrekte Ausführung in gewissem Maße einfordert und somit die zumeist als Zielmuskel genannten vorderer und seitlicher Schultermuskel besser erreicht.
Tatsächlich werden diese beiden Muskelanteile durch Elevation und Abduktion sehr gut trainiert, so dass isolierte Übungen für den vorderen und seitlichen Muskel gerade für Einsteiger nicht zwingend notwendig sind.
Warum sitzend trainieren? Der Military Press stehend hat durchaus Vorteile. Kurz gesagt, für die absolute Masse der Trainierenden widerspricht der Military Press sitzend, genau wie Bizeps Curls sitzend, etc. etc. allem, was wir eigentlich erreichen wollen. Das Training zu Hause oder im Fitnessstudio soll ein aktives Gegenkonzept, eine Abwehrmaßnahme sozusagen, gegen unseren sitzenden Lebensstil sein.
Schule, Uni, Job: wir verbringen teils 30 – 40% des wachen Tages auf unseren Hintern und unbestritten folgt daraus eine Kette an Zivilisationskrankheiten, die wir uns gerne ersparen würden.
Wenn ich hingegen stehend eine bepackte Langhantel über meinen Kopf halte, dann aktiviere ich genau die Muskeln, die schlaff in sich zusammenfallen wollen, während ich das hier schreibe. Deswegen ist es immer noch kein Bauch- und Rückentraining im eigentlichen Sinn, sehr wohl aber eine Erinnerung an meinen Körper, dass diese Muskeln einen spezifischen Zweck erfüllen.
Allein hieraus kann bei regelmäßiger Ausführung der Übung ein positiver Übertrag in den Alltag entstehen.
Für Sportler und Hobbyathleten mit sitzender Tätigkeit im Alltag ist dieser Vorteil groß genug, dass die sitzende Ausführung meines Erachtens keine wirksame Option ist. Aber was ist, wenn Muskelaufbau mein wichtigstes und vielleicht einziges Ziel ist?
Ist man sitzend nicht stabiler und kann mehr Gewicht bewegen, ergo: besser die Zielmuskulatur, zum Beispiel Schultern, trainieren?
Mehr Gewicht im Sitzen? Die Feststellung, dass beim Military Press sitzend mehr Gewicht aufgelegt werden kann, haben vielleicht schon einige Sportler gemacht – wobei es mir offensichtlich erscheint, dass der Unterschied umso größer ist, je schlaffer die Rumpfmuskulatur ist .
Außerdem steht die Frage im Raum, ob es nicht vielleicht an der Ausführung liegt.
Wir alle kennen das Bild des sitzenden Overhead-Press, bei dem der Hintern immer weiter nach vorne rutscht und der Sportler die Übung mehr liegend als sitzend beendet. Abgesehen davon lassen sich einige Bänke gar nicht in die vertikale Position bringen.
Dies vorausgeschickt: auch beim Military Press stehend wird die Übung in leichter Rücklage initiiert , schon allein um zu ermöglichen, dass wir mit der Langhantel am Kinn vorbeikommen.
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Da diese Rücklage aber immer noch von der Rumpfmuskulatur ausgeglichen werden muss und ihre Grenzen letztendlich in den Gesetzen der Schwerkraft findet, ist die wurstige Haltung, mit der sich manch einer auf der aufgerichteten Hantelbank lümmelt, ausgeschlossen.
Zuvor habe ich postuliert, dass Military Press stehend und sitzend die gleiche Aktivierung in der Zielmuskulatur auslöst, da der Arbeitsweg der Hantel der gleiche ist. Das ist auch richtig … fast.
Tatsächlich gibt es zwar geringe, aber doch signifikante Unterschiede in der Muskelaktivierung, auch in der vorderen und mittleren Schultermuskulatur.
Eine im Jahr 2013 im Journal of Strength Conditioning and Research veröffentlichte Studie hat den Military Press sitzend, stehend, mit Kurz- und Langhantel unter die elektromyographische Lupe genommen. Gemessen wurde jeweils mit 80% vom 1RM
Vorderer Schultermuskel Sitzend LH <11% Sitzend KH
Stehend LH <15% Stehend KH
Sitzend KH <8% Stehend KH
Seitlicher Schultermuskel Stehend LH <7% Stehend KH
Sitzend LH <7% Stehend LH
Sitzend KH <15% Stehend KH
Studien sollte man immer mit Vorsicht genießen und niemals zur alleinigen Maxime der Übungsauswahl machen. So wurden im vorliegenden Fall zum Beispiel fünfzehn Personen vermessen, die keine nennenswerte Vorerfahrung im Krafttraining hatten.
Bei fortgeschrittenen Sportlern kann das schon anders aussehen.
Dennoch, wer Muskelaufbau nach wissenschaftlicher Erkenntnis betreiben (und sich damit einiger Diskussionen entledigen) will, der sollte Military Press mit Kurzhantel stehend im Programm haben.
Wenn die Spannung im Rumpf dann tatsächlich so spürbar nachlässt, dass die Übung dadurch beeinträchtigt wird, kann man für die verbliebenen Sätze auf die sitzende Variante ausweichen. Laut Studienergebnis ist auch hierfür keine Langhantel erforderlich, die Variante mit Kurzhantel bringt für den vorderen Schultermuskel 11% mehr Aktivierung.
Dies gesagt: nach wie vor gilt die Variante Langhantel stehend als Military Press im eigentlichen Sinn. Wer sich und seine Werte vergleichen will, wird also um diese Übung nicht herumkommen.
Sparsame Pragmatiker können aus der Studie aber die frohe Botschaft mitnehmen, dass für effektives Schultertraining weder eine Langhantel noch eine Hantelbank zwingend erforderlich ist.
Military Press stehend hinter Kopf? Zum Thema Sicherheit warne ich davor, den stehenden Military Press mit der Langhantel hinter dem Kopf auszuführen.
Zum einen, weil hieraus kein messbarer zusätzlicher Nutzen entsteht. Die Aktivierung des absteigenden Astes des Trapezmuskels mag geringfügig höher sein, es gibt aber effektivere Wege, die Nackenmuskulatur aufzubauen .
Außerdem generiert man mit dieser Ausführungsvariante Möglichkeiten, sich den Körper zu zerschießen.
Zum einen sind die meisten von uns im Schultergelenk einfach nicht flexibel und kräftig genug, um hinter dem Kopf mit hohem Gewicht zu arbeiten. Der vordere Schultermuskel verliert in dieser Position deutlich an Effektivität und somit wird ein Gewicht, das über dem Kopf noch eher leicht schien, sehr schnell sehr schwer.
Als Folge daraus bringt man sich mit dieser Ausführung schnell in eine sogenannte Zwangslage . Die ist immer dann gegeben, wenn das Gewicht die beteiligten Gelenke in eine Position drückt, die unnatürlich, respektive schmerzhaft ist.
Dies ist in der Position hinter Kopf offensichtlich der Fall, zumal die meisten Trainierenden zu Hause sich nicht durch Abwerfen der Hantel den Fußboden ruinieren wollen. Kurzum: ich rate von dieser Ausführungsvariante ab.
Optimaler Military Press sitzend oder stehend Auch, wenn ich aus den genannten Gründen die stehende Variante jederzeit vor der sitzenden präferieren würde, können beide den Zweck erfüllen, die Schultermuskulatur zu trainieren und einen guten Effekt auf den Trapezmuskel auszulösen.
Ebenso lassen es beide Positionen zu, noch mehr Druck auf den Schultermuskel auszuüben, indem man die Übung über die volle Bewegungslänge ausführt. Dabei ist der Start der Bewegung wesentlich weniger wichtig, als der Kehrpunkt, bei gestrecktem Arm.
Hier sollte zeitgleich noch eine Elevation der Schulter selbst stattfinden. Also nicht einfach nur den Arm strecken, sondern anschließend die Schulter noch mit anheben.
Viel zu oft sieht man, dass die Schulter vom Gewicht heruntergedrückt wird und sich lediglich der Arm streckt. Das mag für Olympisches Gewichtheben reichen, ist aber kein optimales Muskeltraining für die Schulter.
Zur Intensivierung können auch mit jeder Wiederholung vier kurze Endkontraktionen (peak contractions) im Schultergelenk stattfinden.
Diese Ausführungsvariante wird ein wenig am Ego kratzen, da man deutlich mit dem Gewicht runter muss, den Effekt spürt man aber sofort in den Schultern.
Zur Ausführung des Military Press und anderen effektiver Schulterübungen gibt es mehr hier
Häufige Fehler beim Military Press Die beste Übung kann durch unsaubere Arbeit deutlich im Effekt auf die Muskulatur gemindert werden. Beim Military Press gibt es einige Fehler, die sich x-fach wiederholen und schlimmstenfalls dazu führen, dass die Übung gar nicht mehr ins Programm genommen werden kann.
1. Ellenbogen zu weit vom Körper entfernt Das Abspreizen der Ellenbogen und damit natürlich auch der Arme ist wahrscheinlich der häufigste Fehler bei allen Übungen, die über Kopf stattfinden. Dadurch geht nicht nur Kraft verloren, es entsteht auch eine unnötige Last auf dem Schultergelenk.
Zum Glück lässt sich das relativ einfach verhindern. Die Ellenbogen sollten bewusst schon vor dem Start der Bewegung an den Körper herangezogen werden, so dass sie in der untersten Position fast nach vorne zeigen – das ist auch immer vom Körperbau abhängig.
Wird die Griffweite so gewählt wie oben beschrieben, kann man sich sehr schnell an diese Ausführung gewöhnen.
2. Rücken zu weit / zu lange überstreckt Zwar ist es in der Ausstoßbewegung des Military Press notwendig, die Brust herauszustrecken und damit auch bis zu einem gewissen Punkt die Wirbelsäule zu überstrecken. Dies aber nur insoweit, als dass die Langhantel eben so am Kinn vorbeigeführt werden muss.
Die „Bogenlampe“ die von einigen Sportlern im Fitnessstudio während der Ausführung gebaut wird, spottet teilweise der Schwerkraft. Man bringt sich damit in eine potenzielle Zwangslage, da es schwer fallen dürfte, die Hantel aus dieser Position einfach so abzuwerfen.
Effektiv für die Zielmuskulatur ist diese Ausführung auch nicht. Deswegen sollte die Wirbelsäule wieder die Ausgangsposition einnehmen, sobald die Langhantel am Kopf vorbeigeführt wurde. So machen es die Profis.
3. Außenrotatoren nicht mittrainieren Der Fehler hat nicht direkt mit der Ausführung der Military Press zu tun, aber er ist wahrscheinlich die häufigste Ursache dafür, dass die Übung irgendwann nicht mehr ausgeführt werden kann.
Die häufige Innenrotation der Oberarme gegen hohes Gewicht bei Übungen wie Bankdrücken oder eben Military Press führt in vielen Fällen zu einer Verengung im Schultergelenk (Impingement) und damit zu einer Reizung der Bizepssehne.
Vorbeugen lässt sich durch frühzeitige Mobilisierung und Übungen für die Außenrotatoren. Die müssen nicht zwingend am selben Tag stattfinden, sollten aber in jedem Fall regelmäßig im Trainingsplan erscheinen.
Alternativen zum Military Press Zunächst einmal: auch ohne Military Press oder eine andere Übung über Kopf lassen sich die Zielmuskeln vollständig auf Kraft und Muskelaufbau trainieren.
Wer die obere Brust trainieren möchte, hat hierfüg eine Reiche von Übungen zur Auswahl, die im 45° Winkel, zum Beispiel Schrägbankdrücken , oder tiefer ausgeführt werden können.
Bei diesen Übungen wird auch die vordere Schulter mittrainiert, je nachdem, wie weit man die Brust herausstreckt oder eben auch nicht.
Wer mit dem Arbeiten über Kopf keine Probleme, aber eben auch keine Langhantel zur Verfügung hat, für den ist das Schulterdrücken mit Kurzhanteln die beste Alternative. Das lässt sich sowohl stehend als auch sitzend effektiv bewerkstelligen und der Effekt ist mit dem Military Press vergleichbar.
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