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Viking Press, the Lever-Arm Overhead Press

AdvancedStrengthTier T4

A strongman overhead press on a lever-arm machine. The handles are gripped at shoulder height and pressed along the set arc of the arm to lockout, then lowered with control.

Targets: Shoulder
Muscles: Deltoids, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • One Viking press repetition: the shoulder-height neutral grip on the tethered lever arm; the press along the fixed arc; the locked-out top; and the controlled lower back to shoulder height.
  1. A man standing at a lever-arm press apparatus gripping both neutral handles at shoulder height, feet shoulder-width apart, torso braced and tall.

    Step 1 of 5

    Stand facing the apparatus, grip the handles at shoulder height, feet shoulder-width apart, and brace your core hard.

  2. A man mid-press at a lever-arm apparatus, knees finishing a small dip, arms extending as the handles travel upward and away along the fixed arc.

    Step 2 of 5

    Push through your legs and extend your arms to drive the handles overhead along the lever's arc.

  3. A man standing tall under a raised pressing arm, both arms locked out overhead gripping the handles at the top of the lever arc.

    Step 3 of 5

    Finish the press with both arms locked out overhead at the top of the arc, standing tall and braced.

  4. A man lowering the pressing arm under control, arms bending as the handles travel back down the lever arc toward shoulder height.

    Step 4 of 5

    Lower the handles under control back along the arc to shoulder height, staying braced.

  5. A man standing at a lever-arm press apparatus gripping both neutral handles at shoulder height, feet shoulder-width apart, torso braced and tall.

    Step 5 of 5

    Stand facing the apparatus, grip the handles at shoulder height, feet shoulder-width apart, and brace your core hard.

Safety Information

Practise only at a properly anchored, pinned Viking press apparatus on a flat, even floor with clear space overhead and behind you - the lever arm swings through a fixed arc. Anyone with a shoulder, elbow, wrist, back, hip, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.