StrongMan Viking Press

The StrongMan Viking Press is a challenging and dynamic exercise that targets your upper body muscles, including your shoulders, triceps, and upper back. Originating from Strongman competitions, this exercise mimics the movement of a Viking pressing a heavy object overhead. To perform the StrongMan Viking Press, you'll need a sturdy barbell or a specialized Viking press apparatus. Begin by standing with your feet shoulder-width apart and grasping the barbell or handles at shoulder height with an overhand grip. Make sure your core is engaged and your back is straight. As you press the weight overhead, be sure to drive through your legs and use the power generated from your lower body to initiate the movement. Allow your upper body to follow naturally, extending your arms and shoulders as you push the weight straight up above your head. Keep your elbows slightly forward throughout the movement, maintaining tension in your triceps and shoulders. The Viking Press is a compound exercise that not only develops upper body strength but also engages your core and lower body stabilizing muscles. It is an excellent choice for individuals looking to improve their overall strength and athleticism. However, as this exercise places significant stress on your joints and requires proper form, it is crucial to start with lighter weights and gradually increase the load as you become more comfortable and confident in your technique. Incorporate the StrongMan Viking Press into your upper body workouts to add variety and challenge, helping you achieve exceptional strength gains and a more well-rounded physique. Remember to prioritize safety, use proper form, and consult with a fitness professional if you have any concerns or limitations. Enjoy channeling your inner Viking as you conquer this powerful exercise!

Instructions

• Start by loading an appropriate weight onto a barbell or a log. The weight should be challenging but manageable.
• Stand with your feet shoulder-width apart and grip the barbell or log with an overhand grip, palms facing downward.
• Position the barbell or log in front of your collarbones, resting it on your upper chest.
• Ensure that your elbows are below the barbell or log, creating a 90-degree angle at your elbows.
• Engage your core and press the weight upwards by extending your arms fully. Exhale during this pressing motion.
• Lock out your arms at the top position, fully extending your elbows.
• Lower the weight back down slowly and under control to the starting position, inhaling during this eccentric phase.
• Repeat the exercise for the desired number of repetitions.
• Maintain proper form throughout the movement, ensuring that your back remains straight and your core is engaged.
• Adjust the weight accordingly to suit your strength and fitness level.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise to prevent injury.
• Start with a weight that you can comfortably handle and gradually increase the resistance as you get stronger.
• Engage your core muscles by bracing your abs and keeping a stable and upright posture.
• Breathe deeply and exhale as you lift the weight overhead to maximize power and stability.
• Incorporate a variety of grip positions (narrow, wide, overhand, underhand) to target different aspects of your upper body.
• To increase the challenge, try performing the Viking Press on an unstable surface, such as a Bosu ball or a balance board.
• Don't forget to warm up before starting the exercise to prepare your muscles and joints for the movement.
• Include mobility exercises for your shoulders, upper back, and hips in your pre-workout routine to enhance flexibility.
• Incorporate other compound exercises like squats and deadlifts into your workout routine to build overall strength.
• Consider consulting a fitness professional for personalized guidance and to ensure you're using proper technique.