Pressing Form

There are two basic types of presses, horizontal and vertical. Of course, there are variations of each of these and in between angles, but the movements are basically the same.

Horizontal Presses: (Bench Press)

1. Grasp the bar/db with an overhand grip.

2. Once the object you are about to press is unracked and overhead pack your shoulder(s). This is achieved by pulling your shoulder blades together. Keep them pulled together during the entire lift. Doing this provides you with a more solid surface and base of support to push off of against the bench.

3. Plant your feet. Place your feet slightly behind or underneath your knees and drive your heels into the ground. This too will make your base of support more solid.

4. Lower the bar to just above your nipples. Let your elbows come in a little as you lower the bar. Keeping your elbows out places excess stress on the shoulder joint and risks shoulder injury.

5. Press the bar back up by pushing up and back, you should finish with the bar over your nose, and driving your feet into the ground and head back against the bench.

6. Never arch the back and butt off the bench when pressing. If you are doing this the weight is too heavy.

Vertical Press: (Shoulder Press)

1. Grasp the object to be lifted with and overhand grip.

2. Hand placement should be just slightly wider than shoulder width.

3. Lower the bar to chin or collar bone level, depending on flexibility. Again let your elbows come in slightly. Keeping the elbows out will place unnecessary stress on the shoulder joints and can injure the shoulder.

4. From chin or collar bone level press the weight back overhead.

5. Never press vertically with the knees locked and never press behind the head. Pressing with the knees locked does not provide you with a good base of support. And pressing behind the head opens up the shoulder joint too much and puts the joint in a compromised position. Also, if you have to lean back to press the weight, the weight is too heavy.

Lift with good form,

Josh