What is a Strict Press?
The strict press is a foundational lift in any upper body session. By performing the overhead press from a standing position, you’ll work most of the large muscles in your upper body, including the: pectorals (chest), deltoids (shoulders), triceps (arms) and trapezius (upper back). As the upright requires balance, you also strengthen your core
How to perform this exercise
Set your base - set a barbell in a rack so that the bar is level with your upper chest. Set your hands on the barbell so that they’re slightly wider than shoulder width apart. You want the barbell to sit in your palms. Unrack the barbell, keeping your wrists stacked over your elbows, and your elbows tucked in.
Find your stance - Take two steps back from the rack and set your feet are roughly shoulder-width apart. Have a play with your stance, some lifters may prefer to stand with their feet closer together
Tuck the chin and brace - Before initiating the press, contract the lats, brace the abs, and tuck the chin
Push your head through - Press the barbell directly overhead. Once the barbell passes the head, contract the shoulders and shrug slightly to push you head through the bar
Common Mistakes to Avoid
Pressing around the head - when one shifts the bar to accommodate one's head position Gripping the bar too wide - this may reduce your power output as you're putting the prime movers in a disadvantageous positions. Narrow stance - may cause lifters to lose stability and balance.
Variations/alternatives
Dumbbell Press
Seated Shoulder Press
Push press
Push jerk