Why Press?
Press was a right of passage for old-time lifters.
The ability to press overhead maintains posture and shoulder health.
Strong carry over to bench press and a foundation for jerks, push-presses etc.
Old Time Press
A bodyweight press was a rite of passage for new lifters to achieve in their first year of lifting.
Most of the upper body lifts in those days were some type of overhead press and hand-balancing was still common as circus and strength were strongly connected.
Often they trained lockouts and mid position dead start repetitions as well as full presses, push presses and single arm variations.
Key Press Variations
Heavy
Singles Pin Presses - Paul Anderson, Brooks Kubik, Dead Bench (Josh Bryant)
Super slow eccentrics - 20 second singles with pause
Spoto Press
Speed
Banded presses - 10x5, 10x3, 5x5, 10x2
Pause and explode - 10 x1-3
Reps
High rep presses - piked push-ups, seated presses, banded presses
Pause at nose or chin
Technique
- Keep the bar close
- Keep the elbows under the bar
- Keep the glutes, quads and abs tight
- Pause at lockout
Assistance Movements
Behind the neck press
Push-Press
Incline Press
Bench Press & Dips
Accessory Movements
French Press
Rolling Triceps
The best ever bench presses
Julius Maddox
James Strickland
Jeremy Hoomstra
Standing presses
Paul Anderson
Programs
Resources
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