Strict Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set the barbell at upper-chest height, grip it slightly wider than shoulder-width, and position the elbows slightly in front of the bar.
• Unrack the bar, squeeze the glutes, lock the knees, and pull the chin back to clear a path for the bar.
• Press the bar vertically in a straight line, keeping it as close to the face as possible as it passes.
• Push the head forward through the window of the arms at the top and lock out the elbows directly over the mid-foot.

Common mistakes

• Arching the lower back excessively to press the weight, which shifts the load to the upper chest.
• Bending the knees to push-press the barbell instead of maintaining a rigid lower body.
• Letting the elbows flare out to the sides during the bottom half of the lift.

Frequently asked questions

How does the Strict Press differ from the Overhead Press?

The terms are often used interchangeably, but a strict press emphasizes absolutely zero leg drive or torso movement to assist the lift.

What should my breathing pattern be during the lift?

Inhale deeply at the bottom and brace the core, hold the breath through the ascent, and exhale either at the top or after returning to the chest.

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