Body building

Find out how to Do Viking Presses Outdoors of Strongman Competitions

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Athlete Mateusz Kieliszkowski, @kieliszkowskimateusz, from Poland during Viking Press 2016 at @CommerceCasino #WSM in Kasane, Botswana.

A post by The World & # 39; s Strongest Man (@theworldsstrongestman) on September 24, 2016 at 11:31 p.m. PDT

Strongman competitions are a serious test of strength and strength in which athletes lift barrels, pull trucks and – for the Viking press – push platforms loaded with stones or other heavy objects over their heads, as in the Instagram post above you can see. Unlike the conventional overhead press, the Viking press is a combination of free weight movement and a machine, says Matt Mills, C.S.C.S., a strong man and owner of Lightning Fitness in Windsor, CT.

"It's about stability because the device can still move back and forth, but is locked so it can't fall forward or backward," he explains. This makes lifting easier and safer for people, but moving from side to side still challenges smaller stabilizer muscles and your core as you work to move the weight up in a straight line.

Because the bar is attached to an end point, the Viking press moves on an arch – unlike a conventional shoulder press. If you push straight up without leaning forward, the handles stand in front of you and limit how much weight you can lift. "That's why it's so important to put your head up through your arms," ​​says Mills. “You are strongest when your joints are stacked on top of each other. In the locked position, the bar, wrist, elbow and shoulder are in line. "

Mills likes the Viking press as a change from typical barbell presses even for those who are not strong. It works on shoulders and triceps similar to a normal shoulder press, but you can press with a neutral grip. This targets your media delts and relieves your shoulders compared to a handle that pushes your elbows outward and puts more strain on the connective tissue. Mills says that many people with rotator cuff problems are unable to press a latch painlessly. However, you can run a Viking press with a neutral grip or a bench press with a Swiss bar without feeling any pain.

"I also think that the lats can be tightened with a neutral grip, which helps protect and stabilize the shoulders," he adds.


If, like most people around the world, you don't have easy access to a Viking press, you can get creative to simulate movement in your gym.

First place two barbells on the safety bars over a squat rack. The safety bar on the side from which you are pushing should be slightly lower than that on the stationary side so that the dumbbells are slightly inclined. To prevent the bars from slipping, Mills likes to place 10-pound plates against the safety frame at the stationary end of the barbell so that the bars don't slip when pressed.

Amanda Suarez

When you're done setting up, take a barbell in each hand and press. Add weight to the side you press to increase the load.

Amanda Suarez

It's even easier if companies like Titan Fitness put a Viking press attachment for about $ 50 that fits on the end of a barbell. In this case, simply place a barbell over the frame, grasp the handles and press. Mills notes, however, that by using two single bars, you have the option of working with one arm.

Follow Mills' advice and work out like a strong man in your home gym. Well, how do you get an 18-wheeler in the doors …


This Viking Press Hack can bend the bar and blunt the knurl (the handle etched into a barbell) when you hit the barbells on the safety devices. Mills recommends that the lift be carried out carefully. You can also use old dumbbells that are already in rough shape.


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