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.
How to Do StrongMan Viking Press
- 1Setup
Position yourself in the StrongMan Viking Press machine with your feet shoulder-width apart and a slight bend in your knees.
- 2Setup
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.
- 3
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.
- 4
Fully extend your arms at the top, locking out your elbows and shrugging your shoulders slightly to push the weight as high as possible.
- 5
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.
Variations
StrongMan Keg Toss
Lift and toss a strongman keg over your head with explosive power. This full-body exercise builds strength in your back, hips, and shoulders.
StrongMan Loading
Master StrongMan loading by lifting heavy, odd objects like stones or sandbags from the ground to a platform. Develop full-body strength and power.
StrongMan Iron Block Press
Press a heavy iron block overhead to build extreme shoulder, triceps, and core strength. Master this strongman staple for powerful upper body development.
Related Exercises
StrongMan Timber Carry
Carry a heavy timber log to build incredible full-body strength, endurance, and core stability. Master this challenging strongman feat for superior power.
StrongMan Front Hold
Build immense isometric strength in your shoulders, core, and upper back with the StrongMan Front Hold.
StrongMan Shield Carry
Master the StrongMan Shield Carry to build immense full-body strength, core stability, and grip endurance.
StrongMan Iceland Cross
Challenge your strength and endurance with the Iceland Cross. Carry a heavy log cross on your back, maintaining posture and walking for distance or time.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track StrongMan Viking Press in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free