The Strict Press

What You Need to Know About the Strict Press

The Strict Press is a classic shoulder press exercise that targets the shoulders, triceps, and chest, while also engaging the core. It’s a great exercise for building overall strength and stability. But can a young lifter benefit from this old-school lift?

The Strict Press is a basic exercise that requires leg stability, but it’s designed to isolate the delts and triceps, allowing them to do the work on their own. This is important because if the shoulders are stronger, the whole body will be stronger.

Strongman and powerlifting legend Nick Best is a big advocate of the Strict Press. He believes that it’s an exercise that can benefit many athletes, including those who compete in strongman and powerlifting events.

How to Perform the Strict Press

To perform the Strict Press, start by standing tall with your choice of weight (barbell, dumbbells, or standing machine) at shoulder height. Your feet should be shoulder-width apart with your toes pointed straight and your legs straight (but not locked out).

Take a deep breath in, and without bending your knees or generating any momentum, begin pressing the weight up over your head. Continue to look straight ahead while doing this, as looking up can put unnecessary stress on your neck.

Once your arms are straight, exhale and hold this position briefly. Slowly lower the weight back to the starting position, making sure not to let it drop or lower it at a speed that makes you lose balance. You should be able to maintain your positioning throughout the entire motion. Once the weight is back to the starting position, repeat or set the weight down if you’re finished with your set.

Common Strict Press Variations

There are several ways to perform the Strict Press, each with its own unique benefits for strength and size.

Barbell

The most popular way to perform the Strict Press is with a barbell. You can do it inside a squat rack with the weight already at shoulder height, so you don’t have to clean it up from the floor. You can also do it with the barbell in front of you or perform a behind-the-neck press with the bar resting on your shoulders, similar to a squat.

Specialty Bars

Strongmen and strongwomen competitors often use odd implements like logs with handles and axle bars with thicker diameters. While bodybuilders may not need to use these objects to see shoulder improvement, it wouldn’t hurt them either.

Dumbbells

You can also perform the Strict Press with a pair of dumbbells, which allows each side to work independently without assistance from the other. You can also do it with one dumbbell for unilateral shoulder work, which can help improve strength and development balance if needed.

Machine

Some gyms have a Smith Machine that’s tall enough for you to use, but there’s also a Viking Press machine that’s specifically designed for this exercise.

Sample Shoulder Building Workout with the Strict Press

Here’s a sample workout you can try on your next push or shoulder training session:

Strict Press: 2 light sets of 4-6 reps, 3 work sets of 6, 4, 2 reps

Front Barbell Raise: 3 work sets of 8 reps

Single Arm Lateral Raise: 3 work sets of 8 reps each

Upright Row: 3 work sets of 8 reps

Rear Delt Flye: 3 work sets of 8-10 reps

Conclusion

The Strict Press is a classic exercise that can benefit lifters of all levels. It’s a great way to build overall strength and stability, and it can be modified to suit your needs and goals. Whether you’re a young lifter looking to improve your shoulder strength or a seasoned athlete looking to add variety to your workout routine, the Strict Press is definitely worth trying.

FAQs

Q: What is the Strict Press?
A: The Strict Press is a classic shoulder press exercise that targets the shoulders, triceps, and chest, while also engaging the core.

Q: How do I perform the Strict Press?
A: To perform the Strict Press, start by standing tall with your choice of weight at shoulder height. Take a deep breath in, and without bending your knees or generating any momentum, begin pressing the weight up over your head. Continue to look straight ahead while doing this, as looking up can put unnecessary stress on your neck.

Q: What are some common variations of the Strict Press?
A: There are several ways to perform the Strict Press, including with a barbell, dumbbells, or a machine. You can also modify the exercise to suit your needs and goals.

Q: Can the Strict Press benefit young lifters?
A: Yes, the Strict Press can benefit lifters of all levels, including young lifters. It’s a great way to build overall strength and stability, and it can be modified to suit your needs and goals.