the strictest overhead press there is, built to fix a press that lays back
sitting on the floor with your legs straight removes both the leg drive and
the back support, so nothing below your hips helps and the bar path is forced
vertical
the delts still work through their full range, just at a lower load
Execution
Sit on the floor with your legs straight out in front of you, bar at shoulder
height. Sit tall and brace your trunk.
press the bar straight overhead, moving your head out of its path
lock out with the bar over the middle of your shoulders
lower it under control to your collarbone
keep sitting tall rather than rounding back
reset on your front delts before the next rep
Never let hip and hamstring mobility be what ends the set. If you cannot sit
upright, the press is no longer the hard part and the exercise is pointless: run
a seated press against a back pad instead.
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.
Purpose
the strictest overhead press there is, built to fix a press that lays back
sitting on the floor with your legs straight removes both the leg drive and
the back support, so nothing below your hips helps and the bar path is forced
vertical
the delts still work through their full range, just at a lower load
Execution
Sit on the floor with your legs straight out in front of you, bar at shoulder
height. Sit tall and brace your trunk.
press the bar straight overhead, moving your head out of its path
lock out with the bar over the middle of your shoulders
lower it under control to your collarbone
keep sitting tall rather than rounding back
reset on your front delts before the next rep
Never let hip and hamstring mobility be what ends the set. If you cannot sit
upright, the press is no longer the hard part and the exercise is pointless: run
a seated press against a back pad instead.
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.