Strict Press (Vertical Press)

Barbell Strict Press

Standing Dumbbell Strict Press

Standing Alternating Arm Strict Press

Standing Single Arm Strict Press   

Seated Barbell Strict Press

Seated Strict Press

Seated Alternating Strict Press

Seated Single Arm Strict Press

 

Strict Press Progression:

  1. Seated Dumbbell Strict Press

  2. Seated Alternating Strict Press

  3. Seated Single Arm Strict Press

  4. Standing Dumbbell Strict Press

  5. Standing Alternating Strict Press

  6. Standing Single Arm Strict Press

  7. Barbell Strict Press

Babywearing Options:  You can do either press with while babywearing.  

Notes: 

  • Focus on keeping the ribs in the neutral position as you press the weights overhead, there may be a tendency to flare the ribs as you press upwards.

  • With the single arm press, there may be a tendency to lean the head towards the raising arm or lean sideways away from the raising arm. Focus on keeping the torso square throughout the entire movement.

  • During the third trimester, the seated option may be more comfortable as you have more support during the lift.