The Seated Press: Gym Shorts (How To)
New to the seated press or seated barbell overhead press or looking for a quick technique tutorial? Learn correct form in one short video.
The dumbbell press is a press supplemental lift that mimics the barbell press. The use of the bench provides stability but eliminates some of the movement lifters can perform to help propel the bar upward out of the bottom position. Because of this limitation, this form of press is a strict variation.
This movement can be done out of the j-cups, but performing it off safety pins is preferred.
Ensure that you put the pins in a position so they are only 1-2 inches below the bottom position. Also begin with the bar close to your body. The makes it easier to raise the bar into the bottom position.
To lower the bar to the pins, relax (flex) your upper back (thoracic spine).
The press primarily trains the pectoralis major, anterior delts, and triceps brachii.
Programming the Seated Press
The press has fewer supplemental variations than other main lifts, and this (along with the pin press) is one of the primary variations programmed.
This can also be performed for clients who cannot press in their home gym without hitting the ceiling.
We tend to program these for intermediate or advanced athletes who need more press stress, especially of the strict variety. The strictness focuses the stress on the primary movers, as opposed to using a hip movement or dip to create help get the bar out of the bottom position.
There are programmed similar to the press, though they may tend to be programmed for higher reps, aiming for hypertrophy. Generally program these for : 2-5 x 1-15.
These is generally performed in the volume slot for the press, after the main bench press intensity slot. If performed solely for hypertrophy for a more advanced lifter, it may be performed later in the workout. If performed as the primary stress variant, it may be the first lift.
If you're looking for a strict press variant, look no further than the seated press.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
sit on bench or similar sturdy object
bar on pins 1-2" below bottom press position
close grip
wrists straight
elbows forward
feet under hips
shrug to finish
gaze straight ahead
press up & back
no layback: keep it strict
relax back to lower bar to pins
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Video page: https://barbell-logic.com/gym-shorts-...
How to Press: • How to Press: Proper Overhead Press Form (...
More In Depth: • How To: SEATED PRESS - The Press Accessory...
Seated Dumbbell Press (short): • Seated Dumbbell Press: Gym Shorts (How To)
Press Muscles Used: https://barbell-logic.com/the-press-m... --------------
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