strict overhead press with the legs taken out of it
sitting against a back pad removes the leg drive, so the delts do the work the
legs were contributing on a standing press
the support is the variable, exactly as it is between a free-standing and a
chest-supported row
Execution
Set an upright bench with a back pad inside a rack, with the bar at shoulder
height. Sit back against the pad and take a grip just outside shoulder-width.
Brace your trunk and unrack the bar.
press the bar straight overhead, moving your head back out of its path
lock out with the bar over the middle of your shoulders
lower the bar under control to your collarbone
keep your back against the pad the whole way
reset the bar on your front delts before the next rep
Expect less weight than a standing press. The gap is the leg drive you gave up,
which is the point of running it.
Purpose
strict overhead press with the legs taken out of it
sitting against a back pad removes the leg drive, so the delts do the work the
legs were contributing on a standing press
the support is the variable, exactly as it is between a free-standing and a
chest-supported row
Execution
Set an upright bench with a back pad inside a rack, with the bar at shoulder
height. Sit back against the pad and take a grip just outside shoulder-width.
Brace your trunk and unrack the bar.
press the bar straight overhead, moving your head back out of its path
lock out with the bar over the middle of your shoulders
lower the bar under control to your collarbone
keep your back against the pad the whole way
reset the bar on your front delts before the next rep
Expect less weight than a standing press. The gap is the leg drive you gave up,
which is the point of running it.