Where Strength and Size are the only goals

How To Press

  • Grip the bar so that your forearms are perpendicular to the ground and your wrists are straight (bar is in heel of hand, directly over forearm bones) not bent back. For most that will be just at the edge of the knurling. 

 Press - width

  • Take a deep breath, flex the chest and lats hard to create a shelf for your upper arms to rest on. Try to avoid the common ‘rack’ position (think Olympic lift, where the bar touches chest/collarbone and bar rests on shoulders) as this will cause you to lose tightness at the bottom of each rep.

                          Straight Wrists                                         Bent Wrists or ‘Rack’ Position

Press bent wrist

Press grip straight 

  • Drive the bar quickly overhead to lockout, bringing your head and chest through at the top of the movement (so bar is directly overhead), this reduces the stress on the anterior deltoid (front shoulder) and lumbar spine (lower back). You can then exhale before starting the next rep.

                        Bad Overhead Position                                           Good Overhead Position

 Press - bad overhead  Press - good overhead

 

 

 

 

 

  • Rep 2 begins at the top position, inhale and control the bar down to the start position to ‘bounce’ off the lat shelf and back to the top before you breathe out again to start next rep.
  • Keep your legs straight throughout with anywhere from deadlift to squat stance, squeeze glutes and abs hard throughout the lift.
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s