Technique Part 2: The Press

The Press
Hand Placement: Hands should be no wider than "1 outside the shoulders. (Narrower than squat and bench press)

Bar Placement: Bar should rest on the anterior deltoids (front muscle of the shoulder). *Flexibility may be an issue. Rotate elbows forward and up so that the elbows are in front of the bar. Just enough to keep the forearms in front of the bar as you press.

Grip: Your grip should be with the bar resting on the heel of your hand not forward the fingers.

Feet Placement: 10-12" apart (at the heels)

Execution:

!!! Bar path is completely vertical !!!

1) Big deep breath, hold it in. (belly breath not chest breath)
2) Lift the Chest, like you are pulling your sternum to your chin. Not vice-versa.
3) Pull your chin back move your face out of the way of the vertical bar path. This will also be accompanied by a slight backwards tilt of your torso.

4) Begin Pressing
5) As the bar passes your forehead you push your head and chest forward and under the bar until the bar is locked out overhead. The bar position should be directly above the back of your neck. Due to you pushing your head and chest forward not because you pulled the bar backwards.
6)With the bar locked out overhead you should be pressing your shoulders and traps upward as if you were trying to hold up the ceiling. At the same time you are squeezing your elbows in. This gives you a stable and active shoulder.

Faults and tips:

Allowing the chest to cave: Will result in allowing the upper back to round and push the bar forward.

Having the bar "out in front": To correct this focus on getting under the bar either by pushing your chest and shoulders forward (as the bar passes your forehead) or by pulling your hips back SLIGHTLY. All while remaining flatfooted.

The closer the press is to your face the more efficient the movement. (shortening of lever arms)

For video instruction check out the exercises and demos link scroll down to shoulder press.

Fitness:

4 rounds for time of:

Row 500m

25 situps

25 back extensions

Strength:

10 kneeling muscle-ups

10 chest to bar pullups

10 muscle ups

10 rounds of 10 unbroken double unders*

10 handstand pushups^

*you can string sets together but only complete sets

of 10 count. For example 27 would count as 2 sets

not 3.

^No failed attempts on hspu's

Games:

Here

Football:

Rest

I'm not the one who's so far away