This 8 week program has two training sessions a week focused on improving both the barbell strict press and barbell push press. At the end of the 8 weeks one can expect personal bests in both lifts as well as hitting some strict press rep bests along the way.
This program can be combined with most other lower body programs and is great for building general overhead power and strength either for sports like strongman or just the average gym goer looking to press big weights overhead.
A1
Thoracic Foam Roll
A2
Lat PF
B1
Scap Push-Up
3 x 5
B2
Scap Pull Up
3 x 5
B3
Band Face Pull
3 x 10
B4
Half Kneeling Single Arm Band Lat Pulldown
3 x 10
C
Barbell Strict Press
4 x 80 @ 5
D
Two Board Close Grip Bench Press
3 x 80 @ 6
E
Lat Pulldown
4 x 12
F1
Cable Facepulls w/ External Rotation
4 x 12
F2
Lying DB Tricep Extensions
4 x 12
A1
Kneeling Hip Flexor Stretch
2 x 0:30
A2
Thoracic Foam Roll
B1
Dead Bug
3 x 5
B2
Behind the Neck Strict Press In Split Jerk
3 x 10
B3
Bulgarian Split Squat
3 x 8
B4
Supinated Wall Slides
3 x 10
C
Barbell Push Press from Rack
@ 3
D1
Banded Push Ups
4 x 12
D2
Chest-Supported DB Row
4 x 12
E1
DB Lateral Raise
4 x 12
E2
Rear Delt Flyes
4 x 12
Middleweight and Heavyweight Professional Strongman
Try this 8 week program and find out what potential you can unlock in your pressing power
Get 8 Weeks to Bigger Overhead PressProfessional Strongman
Verified Athlete"I used some of these program's principles to build nearly a 500 pound overhead press"