Viking 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

• Stand with feet shoulder-width apart, grip the handles, and rest them at shoulder height.
• Keep your torso upright, brace your core, and soft-bend your knees to create a stable base.
• Drive the handles upward by pressing with your shoulders and extending your arms fully overhead.
• Lock out the elbows at the peak of the press, then lower the weight under control back to the shoulders.

Common mistakes

• Excessively arching the lower back to lean away from the machine, which shifts the stress to the upper chest.
• Using a double knee bend or leg drive during a strict press attempt, turning it into a push press.
• Allowing the elbows to flare too far outward, which can place undue stress on the shoulder joints.

Frequently asked questions

Can I use leg drive on the Viking Press?

Yes, if your training program specifies a push press variation, you can use a quick dip and drive with the legs to move heavier loads.

How does the Viking Press differ from a standard overhead press?

The Viking Press utilizes a fixed arc pathway due to the pivot point, which requires less stabilization and allows you to overload the shoulders.

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