Say Yes to the Press
The strict press (also known as shoulder press, overhead press, or Military press) is beneficial in strengthening more than just your shoulders, triceps and upper back. Sure they may be the “movers” of the weight, but your core and lower body help with stabilization and balance. Stabilization is key for this movement because it will allow you to move the weight safely. In a way this movement is a full body workout. Your upper body is doing the lifting, while your lower body and core are flexing to stay in control.
To get warmed up for this strength workout start with some cardio such as an easy 400m run or 2 minute bike/row just to get the blood moving. When you’re done you can move onto some dynamic and static stretching for mobility to help loosen your muscles.
Always remember that it’s important to spend time on mobility as it will help you with proper and safe lifting. Here are some examples of dynamic and static stretches that will help you with mobility. Note that these are just my suggestions and there are other stretches available that you may prefer.
When you’re warmed up and ready to begin lifting, start with an empty barbell or light weight. Don’t have a barbell? No worries, you can use any odd object you have. The best part about this movement is that it can be performed with dumbbells, barbell, resistance bands, or even a 5 gallon jug of water. The weight should gradually increase over the 7 sets making your last 3 sets of 1 harder. Take about one to two minutes between sets to recover and prepare for the next set. This should not be rushed.
When you get to a comfortable starting weight that you are confident you could complete all reps/sets unbroken with increasing weight with good form, use those weights. What is good form? Chest up, feet and hands are shoulder width apart, and squeeze your butt. Be careful to not lean backwards as this will not only affect your form, it will put stress on your back and my cause injury.
Note that if you want to lift heavier weights, make sure you are using a squat rack to lift the weight. If you do not have one, make sure it is a manageable weight that you can safely lift over your head with control.
Here’s a quick video to help guide you in your strict press.