• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
    • Equipment
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Strengthen Your Strict Press

Different positioning for your strict press may allow for better translation into other overhead lifts.

DeShawn Fairbairn

Written by DeShawn Fairbairn Last updated on July 7, 2019

Today we will be covering the strict press. In Chinese weightlifting, strict presses are completed a bit differently. As demonstrated above, the standard strict press starts from the clean position and leaves the hand slightly hyperextended. This may work for increasing pressing power in the short-term, however in the long run hyperextension does not bode well for the shoulder nor wrist.

Instead, by slightly internally rotating your shoulder and finishing with full extension, you can transfer your strict press form to overhead lifts such as the push press or power jerk more efficiently and effectively.

Overhead press position with internal shoulder rotation.

Why Perform the Military Press?

The military press is an overhead press and is inherently derived from being able to press from an “at attention” position. The strict press is a strict overhead press, meaning no utilizing of leg drive. Military presses are often done seated as opposed to strict presses and in essence serve the purpose of isolating the deltoid, trapezius, and core musculature. If your end goal is to be a weightlifter or CrossFitter I would opt for the strict press—it has far better carryover in that regard. If your end goal is bodybuilding, isolation is the better alternative. If your end goal is overall strength, program both into your regimen and you will stand a cut above the rest.

As always, lift with love my friends.

DeShawn Fairbairn

About DeShawn Fairbairn

DeShawn Fairbairn is a former division 1 Epee Fencer from NYU. Since then he has studied Philosophy of Science and Exercise Science achieving a BSc and completing an MSc in Sports Conditioning and Rehabilitation. His travels have led him to engage in researching Olympic Weightlifting at Hunan Sports Vocational College and complete a lifelong dream of becoming a world champion bodybuilder via the WNBF in 2019.



Currently, as a coach and NASM certified trainer, DeShawn encourages his clients through thousands of hours of interaction, study, and continued competition in both Olympic weightlifting and bodybuilding. His aspirations include but are not limited to pursuit of a DPT/PhD and working with higher-level athletes in the near future.

View All Articles

Recommended Articles

sm10003955742914189082453481868733n|rows
5 Row Variations for Development of Back Muscles
maxgedgestrengthcoach
Conditioning for Strength Athletes
periodizationexamples2
Practical Applications for Periodization Theory
pulloverexercise
Band Pullovers – The Torso Builder

Primary Sidebar

Latest Articles

2023 World’s Strongest Man Events Revealed

Actor Jonathan Majors Ate 6,100 Calories a Day to Become a Bodybuilder in “Magazine Dreams”

Eddie Hall Preps for Bodybuilding Debut by Training His Back With a Pro

How to Do the Dumbbell Split Squat for Single-Leg Size and Strength

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About