Basic Description of the Strict Press: Moving a load from the shoulder to an overhead position
The Strict Press
- Feet are now underneath the hips (directly)
- Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
- Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
- Keep a tight mid-section
- Pull the head slightly back and press the bar upwards (straight line/frontal plane)
- Once the bar passes the head, continue pressing and return the head to a neutral position
- Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
- At the top of the press, pull the bar over the heel of the foot and bring the head through
- Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times
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