Shoulder Press or Strict Press

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Overview

The Press, also called the Shoulder Press or Strict Press, is a common accessory exercise used in training programs for Weightlifters of all levels. While the Press is generally regarded as a strength exercise in fitness routines, Olympic Weightlifters must pay close attention to important technical objectives. Beginners should keep weights sufficiently light and focus on pushing the bar as high as possible to raise the shoulders and maintain strong upward pressure for a count of 3. Consistent practice in this way will develop a strong overhead lockout, which is a major asset for the Olympic Weightlifter, benefiting future results in both the Snatch and the Jerk.

Athletes should avoid the tendency to push their head forward while performing the Press.  This does not improve the lockout but simply puts more strain on the neck. The head should remain still, and the bar should be positioned above the crown of the head during the effort to push the bar high to lockout. Avoid practising the Press at intensities where it is a struggle to achieve a lockout, as this offers no performance benefit.

Key Coaching Points

1. Ensure the bar rests on the shoulders at the start. A shoulder-width grip is recommended.
2. The humerus (upper arm) should be approximately 45° at the start of the Press.
3. At the start of the Press, the elbows should not drop to the chest.
4. The bar should be pressed upwards until the elbows are fully extended (locked out).
5. The bar should be pressed as high above the head as possible to raise shoulders, as in Figure 1 below.
6. In the finish position, the bar should be directly above the head with the body close to vertical.
7. The lockout should be held for a brief moment (count to 2).