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Functional Upper Body Strength: 9/10/19

Strict Press Strength

The Strict Press:

The strict shoulder press is arguably one of the best measures of functional upper body pushing strength.

1. Become a Statue.

Before you start pressing anything, squeeze your butt, legs, and abs as tight as possible. This removes any extra movement from the kinetic chain and ensures that when you start pushing the bar, you will be doing so with the full support and stabilization of your midline.

2. Stare at something.

You should pick a point about 15 feet in front of you either on the floor or slightly above it, and fix your gaze on that point. If you lock your eyes here through the entire range of motion, you will be much less likely to commit the most common and detrimental of press faults, which is looking up and thus leaning back while performing the lift.

3. Shave your head with the bar.

Common wisdom tells us that the closer you keep the bar to your face, the more efficient the press becomes. Taking this one step further involves pushing the bar back and over the head as soon as possible. Think about trying to shave your head with the bar. As soon as it passes your eyes, start pushing back. Once the bar reaches the middle of your body and is fully supported by the rest of your musculature, the weight will feel better to lift.

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