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5 exercises to blow up your overhead press #reel #workout #strength #shoulderworkout
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5 exercises to increase your overhead press 🔥
1) strict pressing: If you aren’t already doing strict presses then I highly reccomend you start them NOW! The strict press is the base and should usually be hit atleast 1x per week if your goal is getting it stronger.
2) Push Press: this is a great dynamic version of the press where we will utilize leg drive. If you compete in strongman it’s one of the most used press forms to put a lot of weight overhead. You will be able to do more weight since you are using your legs, however there is a bit more technique required. These are great during strength blocks.
3) Pin Presses: I love doing these to work on weak areas in the press. A lot of times the lock out can be an issue so by setting up the pins at or just below your sticky point you can work on making that portion of the lift stronger.
4) AD presses: these are similar to a strict press however our back is supported by the bench on a slight incline. This allows for more isolation of the muscles used in the press + a little chest action in there! These are great during strength or even hypertrophy phases of training.
5) Jerks: this is more for people who compete in strongman or weightlifting but learning the jerk variations is great! Jerks allow the most amount of weight to be push overhead with lower fatigue due to the explosiveness of the movement. They require the most technique but can be a game changer for competitions and training variance.
I typically press 2-3x a week and will use a combination of the exercises above. I always have the strict press in my training and will throw in another day or two with the variations. This allows me to get stronger, work around injuries, and manage my fatigue.
I’ve made lots of videos on pressing on my YouTube channels with a “shoulders and press” playlist you can watch!
Hope this helps, any questions drop them below ⬇️
1:1 coaching email📥 me for a free zoom call.
@bellsofsteel equipment
1) strict pressing: If you aren’t already doing strict presses then I highly reccomend you start them NOW! The strict press is the base and should usually be hit atleast 1x per week if your goal is getting it stronger.
2) Push Press: this is a great dynamic version of the press where we will utilize leg drive. If you compete in strongman it’s one of the most used press forms to put a lot of weight overhead. You will be able to do more weight since you are using your legs, however there is a bit more technique required. These are great during strength blocks.
3) Pin Presses: I love doing these to work on weak areas in the press. A lot of times the lock out can be an issue so by setting up the pins at or just below your sticky point you can work on making that portion of the lift stronger.
4) AD presses: these are similar to a strict press however our back is supported by the bench on a slight incline. This allows for more isolation of the muscles used in the press + a little chest action in there! These are great during strength or even hypertrophy phases of training.
5) Jerks: this is more for people who compete in strongman or weightlifting but learning the jerk variations is great! Jerks allow the most amount of weight to be push overhead with lower fatigue due to the explosiveness of the movement. They require the most technique but can be a game changer for competitions and training variance.
I typically press 2-3x a week and will use a combination of the exercises above. I always have the strict press in my training and will throw in another day or two with the variations. This allows me to get stronger, work around injuries, and manage my fatigue.
I’ve made lots of videos on pressing on my YouTube channels with a “shoulders and press” playlist you can watch!
Hope this helps, any questions drop them below ⬇️
1:1 coaching email📥 me for a free zoom call.
@bellsofsteel equipment
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