Today we will catch up on 1rm Press for those that did not make it yesterday. There will also be a short conditioning workout following the Press. The Metcon's from yesterday and today.
3 Rounds for time
10 Manmakers M30-35/W20
Run 400m
Tips on the Press from Starting Strength
- The "elevated" chest position throughout the exercise.
- Neither the upper nor lower back round during execution. They stay tight and supportive throughout. The entire body is a direct part of the kinetic exercise chain (the path of energy from the bar to the ground), and as such, he maintains his entire body in proper alignment and proper tightness throughout the exercise. Much like the "tight upper back and shoulders" through which you push the bar in a bench or squat, the body serves as the "strong base" from which you press. Keeping a tight core means contacting everything from the ground up, especially squeezing the quads, butt cheeks, back and abs.
- ONLY THE HEAD leans back with some hip extension, and just slightly, until the bar clears his head, then he presses upward and allows his head to come forward so that the bar is directly overhead
- There is NO BACK LEAN. This is not a standing incline press, this is the standing barbell press with no backward lean.
- Note that at the top, at full extension that the barbell almost appears to be behind the head? That is because the bar should, at the top, be aligned with the spine. Guess where on the body the spine points? it points straight up through the BACK of the head.
- There is NO LEG DRIVE. This is a shoulder press, not a push press.
- A quick breath or two can be taken at either the top or the bottom, but you will find it most beneficial to breathe at the top and thus take advantage of the "stretch reflex" you get at the bottom. Hold your breath using the valsalva manuever while the bar is in motion.
Grip should be close, just outside of shoulder width. Elbows should stay just in front of the bar throughout the exercise for optimal drive. Again, DO NOT LEAN BACKWARD.
If you have a weak set of abs or a weak set of spinal erectors, you will find out rapidly during the execution of this exercise.
