SHIFT YOUR PRESSING
It can’t all be chest and shoulders. Add in these underused press variations to build strength at odd angles
11 Spoto press
Under normal circumstances, halfreps are frowned upon, but don’t tell that to bench press record holder Eric Spoto. His signature? Pausing the bar an inch or two above his chest at the bottom of each rep, to promote tightness and bottom-end pressing power. Try it on chest day.
12 Klokov press
Traditional behindthe-neck pressing puts your shoulder joints under unnecessary pressure. By widening your grip to double shoulder-width - a favoured tactic of former world champion weightlifter Dmitry Klokov – you’ll lessen the strain, while hitting your delts from a different angle.
13 Sots press
If all you’ve got is the small weights, this is your go-to move: it’ll build stability in the bottom position of your squat, but also give your shoulders a reprieve from heavier pressing. Get into a squat with your gym’s lightest dumbbells, then press them overhead. Think that’s easy? Aim for five reps.
Named after four-time World’s Strongest Man champion Žydrūnas Savickas, this overhead press variation takes your legs out of the equation and ups the core demands. Sit on the floor with your legs out straight, and press a bar from shoulder height to overhead. Aim for five sets of ten with an empty bar.