Your weekly mission: press & press
Hey dudes,
You have most definitely done some kind of pushup, dip, or bench press before. Pressing weight away from the body is one of the most fundamental strength motions.
But you’re probably missing out on the best pressing movement of them all: the overhead press.
The overhead press is simple. Grab some weight, rack it at shoulder height, then push it upwards, extending your arm fully. Return to the rack position and repeat.
There are TONS of benefits to the overhead press…
It is the most balanced and joint friendly pressing movement.
It can be done with any kind of weight or resistance.
It will develop your shoulders, neck, and traps better than any other pressing movement.
Strong overhead pressing makes you more healthy and more studly. It needs to be a big piece of any men’s strength training program.
SPEX:
Pick a weight. It can be a dumbbell, barbell, kettlebell, or resistance band. If you don’t have those, just put a bunch of heavy things like books in a backpack.
Put the weight in one hand and press as many times as you can. No more than 15 reps, no less than 3.
Switch hands and repeat.
That is one series, take no more than 3 minutes per series.
Complete up to 7 series in 21 minutes.
Then do bodyweight squats, up to 30 reps per set, up to 7 sets.
Challenge: Hold your hands up high during the squats and support an odd weight, it doesn’t have to be heavy. I used my 20 pound electric skateboard.
You’ll be done in 30 minutes or less. Here is a quick pressing tutorial.
Hit reply and tell me how it goes.
Fun fact: bench press is the biggest strength mistake that dudes make, and it has been plaguing us for generations. More to come on this another time.
Get it.