Behind-the-Head Military Press with Gymstick
| English Name | Behind the Head Military Press | Gymstick |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | فشاری, پویا |
| Primary Muscle (EN) | Middle Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Strength training |
| Required equipment | Resistance band |
💠 Exercise guide
The Behind-the-Head Military Press with Gymstick is a challenging variation of the shoulder press that places special emphasis on the middle deltoid. Performing the movement from behind the head increases the range of motion and engages the muscle fibers at a more activated angle.
💠 How to perform the exercise
Preparation
✅ Secure the resistance band under your feet.
✅ Hold both ends of the band and pull them from behind up to your shoulders, then press overhead.
✅ Keep your feet shoulder-width apart, knees slightly bent, core engaged, and back straight.
✅ Position the band behind your head, with your elbows bent and palms facing forward.
Execution method
✅ Slowly press your hands upward until your arms are almost straight and your hands are positioned overhead.
✅ Pause briefly at the top position.
✅ With control, return the band to the starting position.
✅ Keep your head and torso stable throughout the entire movement.
Coaching tips and recommendations
✔ Avoid pushing your neck forward or shrugging your shoulders.
✔ Control the speed of the movement and avoid sudden bursts of force.
✔ If you have limited shoulder mobility, perform the exercise with caution.
✔ Inhale as you lower the band and exhale as you press it upward.
Benefits of the exercise
🔹 Targeted shoulder muscle engagement:
This exercise specifically targets the middle fibers of the deltoid muscle, promoting greater shoulder strength and hypertrophy.
🔹 Increased shoulder range of motion:
Performing the movement from behind the head enhances shoulder mobility and improves flexibility and performance in overhead activities.
🔹 Strengthening stabilizer and core muscles:
To maintain an upright posture and balance, the abdominal and lower back muscles are activated, helping to strengthen the core.
🔹 Suitable for home or gym workouts:
No barbell or machine is needed—just a simple resistance band allows for an effective and safe workout.
💠 Muscles engaged in the movement
In this exercise, the middle deltoid plays the primary role in the vertical pressing motion. The anterior deltoid and triceps assist in the movement, while a group of stabilizing muscles in the core, lower back, and neck help maintain an upright position.
Main muscles
Synergistic muscles
Stabilizers
Deltoid Muscle
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
- ✔ Moving the arm forward (shoulder flexion)
- ✔ Internal rotation of the arm
- ✔ Assists in horizontal adduction of the arm (moving the arm forward across the body)
2️⃣ Middle Head
- ✔ Lifting the arm outward (shoulder abduction)
- ✔ Assists in stabilizing the shoulder during arm elevation
3️⃣ Posterior Head
- ✔ Moving the arm backward (shoulder extension)
- ✔ External rotation of the arm
- ✔ Assists in horizontal abduction of the arm (moving the arm backward across the body)
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
Triceps Brachii Muscle
Triceps Brachii Muscle
The triceps brachii is one of the strongest muscles at the back of the arm, primarily responsible for elbow extension and generating power in pushing movements. This three-headed muscle (long, medial, and lateral heads) is located on the back of the arm and attaches to the ulna bone in the forearm.
✅ Why is this muscle important?
✔ The sole muscle responsible for elbow extension and essential in strength movements.
✔ Stabilizes the elbow and shoulder joints during pressing exercises like the bench press.
✔ Directly impacts strength gains in bodybuilding, gymnastics, boxing, and weightlifting.
✅ Persian Name: Azole Se Sare Bazoei
✅ Latin Name: Triceps Brachii
✅ Common Name: Back of the Arm
✅ Location:
🟡 Located in the posterior (back) part of the arm, extending from the scapula to the forearm bone.
🟡 Composed of three heads: long, medial, and lateral.
🟡 Responsible for elbow extension and assists in shoulder stabilization.
✅ 🦾 Origin
✔ Long Head: originates from the infraglenoid tubercle of the scapula
✔ Medial Head: originates from the posterior surface of the humerus, below the lateral head
✔ Lateral Head: originates from the posterior surface of the humerus, above the medial head
✅ 🦿 Insertion
✔ Ulna bone – olecranon process
✅ 📌 Classification and Function
The three main heads of the triceps brachii muscle are:
1️⃣ Long Head
✔ The strongest head and the only one originating from the scapula.
✔ Besides extending the elbow, it plays a role in arm movements and shoulder stabilization.
✔ More active in movements that involve pulling weight behind the body, such as parallel dips.
2️⃣ Medial Head
✔ Located beneath the lateral head and more active during strength and endurance movements.
✔ Plays a greater role in light, repetitive exercises like cable triceps extensions.
3️⃣ Lateral Head
✔ Responsible for muscle mass and the V-shape appearance of the back of the arm.
✔ More active in heavy exercises such as close-grip bench press and lying barbell triceps extensions.
✅ Main Functions:
✔ Elbow extension – the primary muscle responsible for straightening the forearm.
✔ Stabilizes the elbow during pressing movements such as push-ups and bench press.
✔ Assists shoulder movements (long head of the muscle).
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I) ✔ Fast-twitch fibers are activated during powerful and explosive movements such as bench press and dips.
✔ Slow-twitch fibers are important for endurance in continuous movements like push-ups and parallel bar exercises.
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ Active in all pressing movements such as bench press, push-ups, dips, and parallel bar exercises.
✔ Plays a key role in sports like boxing, weightlifting, gymnastics, and basketball.
✔ Helps stabilize the shoulder joint during overhead movements like shoulder press and clean and jerk.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A very strong and essential muscle for increasing upper body strength.
✔ Weakness in this muscle leads to reduced strength in pressing movements and increased strain on the elbow and shoulder.
🧠 Innervation
✔ The radial nerve (C6–C8) is responsible for controlling this muscle.
🩸 Blood Supply
✔ Deep brachial artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: Active in triceps exercises, bench press, dips, and lying barbell presses.
✔ Boxing and martial arts: Plays a key role in straight punches and increasing punching power.
✔ Weightlifting: Helps stabilize the elbow during shoulder presses and clean and jerk.
✔ Gymnastics and CrossFit: Vital in movements like parallel bars, pull-ups, and dips.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works alongside the deltoid and pectoral muscles during pressing movements.
✔ Weakness in this muscle increases strain on the shoulder and elbow, raising the risk of joint injury.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or inflammation of the triceps tendon (Triceps Tendinitis) causes pain at the back of the elbow.
✔ Weakness in this muscle may reduce pressing strength and increase strain on the shoulders.
✅ 🏋🏻♂️ Main Exercises to Strengthen the Triceps Brachii Muscle
1️⃣ Lying Barbell Triceps Extension (Skull Crushers) – targets all heads of the muscle
2️⃣ Parallel Dips – best for strength and endurance
3️⃣ Cable Triceps Pushdown – ideal for muscle isolation
4️⃣ Close-Grip Bench Press – combines triceps and chest muscles
5️⃣ Overhead Dumbbell Triceps Extension – emphasizes the long head more
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Triceps stretch to improve flexibility.
✔ Massage and foam rolling to reduce tension after exercise.
✅ 🔍 Interesting Fact
✔ 70% of the arm’s volume comes from the triceps brachii! If you want bigger arms, you need to focus on this muscle.
✅ 💡 Practical Tip
✔ For complete growth, perform exercises at different angles to engage all three heads of the muscle!
🔴 Name and Location: A three-headed muscle located at the back of the arm, extending from the shoulder to the elbow.
🟠 Anatomy: Originates from the scapula and humerus, and attaches to the ulna bone in the forearm.
🟡 Function: Elbow extension, shoulder stabilization, and assisting pressing movements.
🟢 Physiology: Contains both strength and endurance fibers, active in power and endurance arm movements.
🔵 Innervation: Radial nerve (C6–C8), which controls the function of this muscle.
🟣 Importance: Active in bodybuilding, boxing, weightlifting, swimming, CrossFit, and gymnastics.
🟤 Exercises: Parallel dips, close-grip bench press, lying barbell triceps extension, overhead dumbbell triceps extension, cable triceps pushdown.
⚫ Interesting Fact: It makes up 70% of the arm’s volume, so focusing on this muscle is essential for increasing arm size!
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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