front and side delt builder pressed from a fixed neutral-grip bar, loaded and
progressed as a press in its own right
palms facing each other lets your elbows stay in front of you, so the bar
travels a straighter line than a pronated press, which has to get around your
head
both hands on one bar is what separates it from a dumbbell press: the grip is
fixed here where dumbbells leave it free to rotate
Execution
Take a Swiss bar, a multi-grip bar or a trap bar by the neutral handles and
bring it to your front delts, elbows pointing forward. Stand with your feet
shoulder-width apart and brace your trunk.
press the bar straight up, keeping your elbows under it
let it pass close to your face without moving your head far out of the way
lock out with the bar over the middle of your shoulders
lower it under control to your front delts
reset on your front delts before the next rep
The neutral grip is the position most people are strongest overhead, so expect
to press at least what you press pronated.
Purpose
front and side delt builder pressed from a fixed neutral-grip bar, loaded and
progressed as a press in its own right
palms facing each other lets your elbows stay in front of you, so the bar
travels a straighter line than a pronated press, which has to get around your
head
both hands on one bar is what separates it from a dumbbell press: the grip is
fixed here where dumbbells leave it free to rotate
Execution
Take a Swiss bar, a multi-grip bar or a trap bar by the neutral handles and
bring it to your front delts, elbows pointing forward. Stand with your feet
shoulder-width apart and brace your trunk.
press the bar straight up, keeping your elbows under it
let it pass close to your face without moving your head far out of the way
lock out with the bar over the middle of your shoulders
lower it under control to your front delts
reset on your front delts before the next rep
The neutral grip is the position most people are strongest overhead, so expect
to press at least what you press pronated.