The Press is perhaps one of the oldest exercises in the world. Lifting an object over your head, whether it was a rock in prehistoric times or a fully loaded barbell today is the simplest and most striking way of demonstrating your strength. It’s so basic that even kids intuit the exercise, demonstrating to each other their strength in lifting logs or whatever else is close at hand into the air, and holding it there for a few beats before letting it drop. However, while it may be the oldest and most common form of demonstrating strength, there is enough complexity to allow for mistakes, and enough room for excellent techniques to improve your capacity. So read on and learn the key fundamentals to this basic exercise, and improve your technique today.
There are many variations on the press, ranging from the military press which requires increased stability since your legs and heels are together to leg presses, seated press, leg presses and more. For this article we will be considering the Olympic Press, where you are standing, feet shoulder width apart, and raise the bar over your head from where it is held at sternum height.
The press develops the whole body, since the kinetic chain (the parts of the body involved in transmitting the force from the places where it’s applied, specifically here from the soles of your feet to the bar overhead) involves your entire body. Specifically, you work out your core, since your trunk and hip muscles are needed to stabilize your body, and your arms and shoulders, since those are the parts that actually move the weight up into the air. Excellent technique requires that you focus carefully on each part of your body, since this exercise can lead to injury at the higher weight levels if not performed carefully.
To begin, set the bar at sternum height, and grip it with both hands a little wider than shoulder width. The thumbs should be around the bar, and the base of your palm, the heel, should be as close as possible to the bar itself so that when you lift it the weight rests solidly on the ends of your forearms.
Pick up the bar, take one step back, and rest the bar across your shoulders with your elbows driven slightly forward. This is important because if the elbows are behind the bar you’ll drive the weight slightly forward instead of straight up. Stand comfortable, feet shoulder width, and look straight ahead. Before you press the bar up, lift your sternum toward your chin, trying to tense the muscles of your upper back, preventing several posture problems from developing.
Then take a deep breath, hold it, and drive the bar up over your head. Holding your breath as you push the bar up helps keep support for your back and chest and is crucial when pressing heaving weights. When the weight is all the way up, lock your elbows and make sure you’re holding the weight directly above the crown of your head, right in line with your ears. Your shoulders should be tightly shrugged up. However, don’t sway the bar back over the top of your head to achieve this; rather, as the bar passes your face, step forward under it. You want the bar to only move on the vertical plane, never back and forth, and stepping under it allows you to lock the bar in the right place above you.
When you are finished, lower the bar and release your breath. The press is a hard exercise, and it will wear you out, but that’s what makes it such a key and basic move. In using your whole body, you will not only get a terrific workout, but also develop fundamental strength.
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