Just like the deadlift there is no where to hide with the strict press. Just like the deadlift there is no eccentric movement to prime and assist the muscles. And just like the deadlift you have to be immensely strong to put up some serious weight. Pressing a big weight overhead forces your entire musculature to work overtime, the exercise will build powerful shoulders while developing a rock steady core. You’ll notice the pattern here that many of the assistance exercises that build the bench, will build the press. They are after all the same movement, just on a different plane. Here’s a short list of what I find to be effective, once again trial and error to determine your own particular weak links.
Push Press : I wrote an article on the push press not too long back. This beast of an exercise is essentially a ‘cheat’ exercise when it comes to strict pressing, just like Arnold loved ‘cheat’ curls for his biceps, you should love the push press to build up that strict press. The explosive dip and drive will enable you to hoist up more weight, which in turn will overload the direct muscles that are used in the press. If you pause at the top you will introduce a powerful isometric function to further the strength gains even more. The push press will greatly assist those that struggle will the lockout, it will also help with the psychological factor because you’ll be un-racking and holding a heavier weight over your head than what you’ll ever press!
Weighted Dips : See the trend with this one? There are those certain lifts that if you get strong in, you’ll see massive carry over to other lifts. A strong bench usually means a strong press and strong weighted dips to go with it. I harped on about this in my assistance exercises for the bench, if you haven’t already, be sure to check it out!
Half Kneeling Press : A little more specific now, this exercise will challenge your muscles ability to produce strength from an unstable surface. No it doesn’t require some ninja like move performed on a wobble board, on top of a swiss ball while balancing on a medicine ball. All it simply requires you do is to unrack the bar like a normal press set up, then you simple place one foot forward and kneel down. You’ll find the lack of stability more challenging but not only that, you’ll miss the added drive from your glutes as all the focus is put on the shoulders and core. This has a lot I’m common with my next exercise which is…
Zydrunas Press : Named after famous worlds strongest man powerhouse Zydrunas Savickas, this exercise is done exactly the same as the normal press but you are sat on the floor with your legs out in front of you. This exercise is very good for developing strength in the core, especially the Erector Spinae, as you are constantly fighting the barbell going backwards. Once again you’ll miss the added drive with the glutes, start light with this one.
Deltoid and Tricep Work : Exactly the same as with the bench press article. Keep working these smaller muscle groups and work them hard. Plenty of lateral raises to keep those shoulders healthy and strong, plenty of skull crushers and tricep extensions to keep that pressing power up! Accumulate strength in these smaller areas and watch the big lifts go up.