How to Do Strict Press: Mastering the Art of the Overhead Press
The strict press, also known as the military press, is a fundamental strength exercise that enhances overall upper body strength, power, and stability. It is a crucial component of many workout routines and can be a great addition to your fitness regimen. Whether you are a beginner or an advanced athlete, mastering the strict press can significantly improve your performance in various sports and activities. In this article, we will guide you through the process of how to do a strict press, ensuring you perform the exercise with proper form and technique.
First and foremost, it is essential to warm up before attempting the strict press. Begin with light cardio exercises, such as jogging or jumping jacks, to increase your heart rate and blood flow. Next, perform dynamic stretches to prepare your muscles and joints for the lift. Focus on stretching your shoulders, triceps, and hamstrings, as these are the primary muscle groups involved in the strict press.
To perform the strict press, start by standing with your feet shoulder-width apart, knees slightly bent, and a barbell held at shoulder height with both hands shoulder-width apart. Your grip should be slightly less than shoulder-width to prevent the bar from rolling off your hands.
Step 1: Squat Down
The first step in the strict press is to squat down to receive the barbell. Lower your hips and keep your back straight. As you descend, your knees should move forward, and your shins should remain perpendicular to the floor. The barbell should follow your body as you lower down, and your arms should remain straight.
Step 2: Drive Through the Heels
Once you have received the barbell, drive through your heels to push yourself back up to a standing position. As you stand, extend your hips, knees, and ankles to create a strong base. Your upper body should remain vertical, and your shoulders should be retracted and down to engage your traps.
Step 3: Press the Barbell Overhead
As you reach the top of the squat, press the barbell overhead by extending your arms fully. Your elbows should be in line with your ears, and your gaze should be forward. Keep your core tight and breathe out as you press the barbell up. Ensure that your head remains in a neutral position and that your neck is not strained.
Step 4: Lower the Barbell
To lower the barbell back to shoulder height, reverse the motion. Breathe in as you lower the barbell, and maintain control throughout the movement. As the barbell approaches shoulder height, prepare to receive it by squatting down and allowing your arms to straighten.
By following these steps and focusing on proper form, you will be well on your way to mastering the strict press. Remember to maintain a consistent and controlled tempo throughout the exercise, and avoid swinging the barbell to gain momentum. As you progress, gradually increase the weight to challenge yourself and continue to refine your technique.
In conclusion, the strict press is a valuable exercise that can help you build strength, power, and stability in your upper body. By following these instructions on how to do a strict press, you will be able to perform the exercise with confidence and achieve your fitness goals. Always prioritize safety and proper form to ensure a successful and injury-free workout.
