From my experience in the gym, everyone, and I mean everyone, needs to spend more time overhead pressing instead of lying on a bench like a fat, lazy powerlifter (before you powelifters get mad don't forget that I am a powerlifter and I used to be fat). As I mentioned in a previous post, lifting weights is really just about picking heavy things up, walking with them, throwing them, or pressing them overhead.
If you are serious about getting stronger, spend more time pressing over head. You will build more muscle, burn more calories, and improve your shoulder health by spending time standing up and putting heavy things over your head. Besides, why go to the gym to sit and lie down on benches, you are there to work!
Anyways, enough of me ranting, here is the workout I did today to help get ready for the King of Kensington Strongman Contest in Calgary.
Bottoms Up Military Press
standing, chain supported
worked up to a max single
dropped the weight to 70% and worked back up to failure
varying the grip each set
did 1 set between each set of military presses
Heavy Kettlebell Clean and Press
4 x 5
1 Arm Dumbbell Row
3 x 8
3 x 10
paired with the dumbbell rows
If you think you are good enough at overhead pressing already, just watch the video below!
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