The last simple and effective movement that you, the desk jock, can do in the gym to get you to
- Spend less time in the Gym
- Look Sexy as Hell
- Get you Functionally Fit
If you haven’t checked out other simple and effective movements like the squat, kettlebell swing, the pull-up, and the deadlift. Today we’re going to go over an exercise that’s one of the most effective upper body exercises there is.
And you’re probably like, the bench press, duh.
But the bench press is overrated.
It’s hard to lift the bar over your head, not your chest.
Want to know how to do that?
Perfect, that’s what we’re going to cover.
It’s old school and extremely functional. The most necessary movement both from an evolutionary and day to day perspective is being able to lift something above your head. Not only is it more challenging than the bench press, it relates to it too. Strong and toned shoulders equal strong and toned chest. The opposite is not true.
Let’s get into it.
What we’re going to cover:
- The benefits of of the press
- How to do a press
- Press Workout
The Benefits of The Press
And in an exercise like the press, you’re still using your hips. Which is why I love it. Because it means it’s engaging your whole body and not isolating just one part. Those are my fave. They should be your fave too. The benefits of the press are simply the biggest bang for your buck when it comes to cashing in on a nice upper body. Especially for someone who sits at a desk all day.
The press works out your:
- Shoulders, duh
- Upper chest
It also . . .
- Improves Posture
- Increases Stability and Balance
How could you not want to do an exercise like that?
Let’s get into how to get that barbell over your head.
How to do a Shoulder Press
First off, find a rack where you can do a standing overhead press. The height of the bar should be right at your collarbone.
When you approach the bar, your hands should be right next to your shoulders.
The bar should be resting on the meat of your shoulders, as seen above. Your feet should be positioned about hip width apart, like the squat. Don’t spend too much time worrying about the exact details, you’ll be able to find a foot position that’s comfortable.
Now make sure to keep a big chest to produce tightness in your back and engage your kinetic chain. Make sure to look at a point straight ahead through the duration of the movement. You can do this by taking a deep breathe.
Drive the bar up.
When you’re driving the bar up over your head, you should thrust your hips forward to generate power from your feet all the way through to the bar. The hip thrust is subtle with lighter weight and gradually becomes more obvious as the weight gets heavier.
As the bar is coming up, keep it as close to the nose as possible.
Sounds weird but one thing that I’ve learned about lifting heavy is that you want to be efficient. The closer the bar is to your nose, the straight the bar will be going up. More weight for you to lift, less work for you to do, efficient results for your body.
Once the bar is at your forehead, quickly get under the bar and lock your arms out. Push your head through.
The reason you push your head through is to engage all muscles in the press and ensure that the bar and weight are moving efficiently. I teach people this by telling them to imagine a window that they have to push their nose through.
Slam yourself back under the bar.
Then, you’re done. You can either rip out another rep, or put the bar back on the rack.
Boom. That’s how it’s done.
Does it have to be heavy weight all the time?
I’d recommend you lift hard, however you can still get a cool workout that will get your posture, shoulders, and even chest looking upright and proper.
Check it out.
We’ll bring back a little Rippetoe back in our lives here.
- Warm up with an empty bar, and progress up to your working sets (3).
- Your working sets should be difficult enough where by rep 4 or 5, it’s hard but not impossible to get the bar up.
- Do this 2 to 3 times a week.
- Each week, progress the weight by 2.5 lbs if you’ve successfully completed 3 sets of 5 reps successfully.
Any questions? Hit me up. If you like the article – please share! And if this is your first time here sign up for my email list below to get a free course on how to eat right with a desk job, along with access to content on a bi-weekly basis.
Thanks for reading and talk soon,
Photo Credit, Jenko2k5