Sharpen up your shoulder training with the javelin press – an old-school move that’s tipped for greatness
The javelin press gets straight to the point and helps train your shoulders
If your shoulder training plan still just reads ‘seated presses, usually after bench day’, it’s time to make the javelin press your new best friend. ‘It’s one of the most technical and demanding moves I’ve come across,’ says body-composition specialist John Romaniello. ‘It depends heavily on the engagement of stabiliser muscles surrounding the shoulder, and increases balance, stability and grip strength. And because it’s a unilateral exercise, it recruits a tremendous amount of highthreshold motor units (HTMUs) which have exceptional potential for growth – making it great for increasing size in a hurry.’ Ready for some spear pressure?