SHIFT YOUR PRESS­ING

It can’t all be chest and shoul­ders. Add in these un­der­used press vari­a­tions to build strength at odd an­gles

Men's Fitness - - Features -

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.

14 Z-press

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.

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