The Strict Press

Welcome to a journey that will revolutionize your fitness routine! If there’s one exercise that embodies the essence of functional strength, it’s the Strict Press. Not only is this movement a cornerstone of strength training, but it also champions the virtues of proper technique and safety. In this blog, we’ll delve deep into the world of the Strict Press, exploring its value, correct execution, and how it’s a safe and natural human movement.

How to Execute the Strict Press with Precision:

To harness the full potential of the Strict Press, follow these simple steps:

  1. Set Your Stance: Begin with your feet shoulder-width apart. The barbell should rest on your front shoulders, with your hands just outside your shoulders.
  2. Grip the Barbell: Place your hands on the barbell, palms facing forward, and your elbows slightly in front of the bar.
  3. Engage Your Core: Tighten your core muscles to stabilize your spine and maintain a strong, upright posture.
  4. Press the Bar: As you exhale, push the barbell upward, keeping it close to your body. Extend your arms fully overhead without leaning back or arching your lower back.
  5. Lockout: At the top of the movement, fully extend your elbows and engage your shoulder muscles. Your head should be positioned slightly forward, allowing the barbell to pass without touching.
  6. Lower with Control: Inhale and lower the barbell back to the starting position, with your elbows slightly in front of the bar and your core engaged.
  7. Repeat: Perform your desired number of repetitions while maintaining proper form.

Watch this video: The Strict Press

Risks of Incorrect Strict Press Technique:
  1. Shoulder Strain: Raising the barbell in an uncontrolled manner or failing to engage your shoulder muscles can lead to strain or injury.
  2. Lower Back Pain: Arching your lower back while pressing the barbell can strain your lumbar region, leading to discomfort or injury.
  3. Wrist Issues: An improper grip on the barbell can cause discomfort or even wrist injuries over time.
How to Get Started With the Strict Press:

Ready to put the Strict Press into action? Here’s a simple sample workout to get you started:

Warm-Up: Begin with 5-10 minutes of light cardio to get your heart rate up and prepare your muscles.


  1. Strict Press – 3 sets of 8-10 repetitions
  • Rest 60 seconds between sets.
  1. Push-Ups – 3 sets of 10-12 repetitions
  • Rest 45 seconds between sets.
  1. Plank – 3 sets of 30-45 seconds
  • Rest 30 seconds between sets.

Cool Down: Finish your workout with some gentle stretching to ease your muscles.

The Value of the Strict Press:

The Strict Press isn’t just an exercise; it’s a testament to the power of functional strength. By mastering this movement, you’ll build shoulder stability, upper body strength, and core control. Furthermore, the Strict Press emphasizes the importance of proper form and technique, which not only maximizes its benefits but also minimizes the risk of injury.

Ready to Elevate Your Strict Press Game?

If you’re eager to take your fitness journey to new heights and unlock the full potential of the Strict Press, look no further! Our expert coaches are here to guide you, ensuring that your technique is on point and your results are unparalleled.

Don’t wait! Book your Free No-Sweat Intro session with us today and embark on a path to a stronger, healthier you. CLICK HERE TO BOOK.

The Strict Press isn’t just an exercise; it’s a life-changing experience. Join us and discover the incredible benefits of this timeless movement.

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