The strict press is great for developing shoulder strength and tricep strength.
Grip stance will be approximately a thumbs width from hips when holding the bar. Using a rack will be easier to start, otherwise, you will need to clean the bar into the position shown below.
Note that compared to a Front Squat where our humerus (upper arm) is parallel to the ground, presses require our elbows to drop down to help put more shoulder and arm power into the lift.
- Keep hips as level as possible
- Brace core as much as possible before and during the lift
- Avoid excessive lumbar curve as you press the bar up.
- If struggling with the “rack position” and elbow flexibility, build up wrist flexibility with exercises such as handstands and reverse grip push-ups (based on your level of competency)
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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