17/09/2026
Barbell Overhead Press Variations🏋️
Pressing heavy overhead is one of the best ways to develop upper body strength and healthy shoulders. Here are some variations, read below for more information about them. ⬇️
▪️The Strict Press
This is the standard one. Pressing the bar from the bottom with the use of the legs.
▪️The Press (2.0)
Similar to the strict press, with a dynamic use if the hips to create a stretch reflex, allowinh heavier weight to be lifted. However, we are still not bending the knees and using leg drive.
▪️Seated Press
Using a slight incline on the bench, the press is performed in a seated position to completey take the legs out of it. Lighter weights are used here, making it a good assistance lift.
▪️Rack Press
Like the strict press, however the bar is placed against the rack and slides up and down it. Great for bar path and a good tool for those who struggle to get the full lock out position.
▪️Top Down Press
This press starts from the lock out position, the pins are set at the top. Controlling the eccentric down and using the stretch reflex at the bottom to press back up. This can be useful for people dealing with shoulder issues who may experience pain when start from the bottom dead start position.
▪️Pin Press
For those who are a little more advanced. The bar is set on the pins at the sticking point of the lift (e.g. at the forehead). The lifter then tries to shrug the bar off the pins and lock it out. Useful for an overload movement and work through sticking points.
Happy Pressing 💪
