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Elbows, Traps & Breath: 4/16/19

4 More Days to Sign-Up

I’m not going to win the CrossFit Open so I’m not going to do it…

I can’t lift 300lbs so I’m not going to lift barbells….

I’m not going to win the Boston Marathon so I’m never going to run…

Sounds Ridiculous Right?!

Well so do the excuses we hear as to why you wouldn’t want to make some positive changes to your fitness and nutrition habits.


Strict Press

Pressing a bar overhead is a highly effective exercise that involves the entire body. Your feet, legs, glutes, core, abs, hips, ankles and wrists help to stabilize the body, while your shoulders, upper chest, back and arms press the bar overhead.

Elbow Position

Under The Bar. The most effective way to Overhead Press is with vertical forearms. Press from here and the bar will move in a vertical line up instead of away from your face. You’ll press more weight.

Press Through the Traps

Finish every rep by pressing up through your traps. Hold it for a second before lowering the bar. Pressing through your traps at the top engages more muscles. And it also prevents shoulder impingement.


Inhale At The Bottom. Breathing in increases the pressure in your torso. It locks your chest in position and creates a tighter surface to press the bar from. This boosts strength. Hold At The Top. Hold your breath on the way up. Don’t exhale at the top either. You’ll lose tightness again which makes the next rep harder to press. Take a big breath at the bottom, hold it on the way up and hold it at the top. Exhale once the bar is back on your shoulders.

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