StrongMan Viking Press
Perform the StrongMan Viking Press to build powerful shoulders and triceps. This compound movement uses a unique press apparatus for maximal overhead
- Movement
- Compound
- Force
- Push
- Per set
- 3 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of StrongMan Viking Press
Description
The StrongMan Viking Press is a compound exercise that primarily targets the deltoids, triceps and upper back muscles. It involves pressing a loaded barbell or machine from the chest upwards until the arms are fully extended.
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How to do StrongMan Viking Press
- 01Setup
Position yourself in the StrongMan Viking Press machine with your feet shoulder-width apart and a slight bend in your knees.
- 02Setup
Grip the handles with an overhand grip, slightly wider than shoulder-width, ensuring your wrists are straight and elbows are tucked close to your body.
- 03
Brace your core, take a deep breath, and explosively drive the weight overhead by extending your knees and hips while simultaneously pressing the handles upwards.
- 04
Fully extend your arms at the top, locking out your elbows and shrugging your shoulders slightly to push the weight as high as possible.
- 05
Control the descent by slowly lowering the handles back to the starting position, allowing your knees and hips to absorb some of the impact before the next repetition.
Tips
- Utilize a powerful leg drive: Initiate the press with an explosive extension of your hips and knees to generate momentum, allowing you to lift heavier weight than a strict overhead press.
- Maintain a neutral spine: Keep your core tight and back straight throughout the movement to protect your spine and effectively transfer force from your lower body to the press.
- Control the eccentric phase: Do not let the weight crash down; control the lowering phase to build strength and stability in the shoulders and triceps, enhancing muscle hypertrophy.
- Optimize breathing: Inhale deeply to brace your core before initiating the press, then exhale forcefully as you drive the weight overhead to maintain intra-abdominal pressure.
Common mistakes
- Failing to use leg drive transforms the Viking Press into a strict press, limiting the weight you can lift; actively push through your feet and extend your hips to maximize power.
- Flaring elbows excessively puts undue stress on the shoulder joints; keep your elbows slightly tucked and aligned with your wrists to maintain joint health and improve pressing mechanics.
- Hyperextending the lower back during the press can lead to injury; maintain a strong, braced core to keep your spine neutral and distribute the load safely.
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Is StrongMan Viking Press good for beginners?
StrongMan Viking Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for StrongMan Viking Press?
You need Weighted to perform StrongMan Viking Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for StrongMan Viking Press?
Utilize a powerful leg drive: Initiate the press with an explosive extension of your hips and knees to generate momentum, allowing you to lift heavier weight than a strict overhead press. Maintain a neutral spine: Keep your core tight and back straight throughout the movement to protect your spine and effectively transfer force from your lower body to the press. Control the eccentric phase: Do not let the weight crash down; control the lowering phase to build strength and stability in the shoulders and triceps, enhancing muscle hypertrophy. Optimize breathing: Inhale deeply to brace your core before initiating the press, then exhale forcefully as you drive the weight overhead to maintain intra-abdominal pressure.
What are common mistakes when doing StrongMan Viking Press?
Failing to use leg drive transforms the Viking Press into a strict press, limiting the weight you can lift; actively push through your feet and extend your hips to maximize power. Flaring elbows excessively puts undue stress on the shoulder joints; keep your elbows slightly tucked and aligned with your wrists to maintain joint health and improve pressing mechanics. Hyperextending the lower back during the press can lead to injury; maintain a strong, braced core to keep your spine neutral and distribute the load safely.
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Free · iPhone only · Available on the App Store