Strict Press

How to do the Strict Press, step by step

1. Rest the bar on the front of your shoulders, grip just about shoulder-width, elbows slightly in front of the bar.
2. Set your feet hip-width and squeeze your glutes and core.
3. Press the bar straight up and pull your head back briefly.
4. Push your head through your arms as soon as the bar passes.
5. Lock your arms out fully, bar over midfoot.

Common mistakes and how to fix them

• Overarching your lower backsqueeze your glutes and abs, keep your ribs down
• Using leg drivekeep your knees locked
• Bar loops around your headmove your head back instead of pushing the bar forward

How to scale the Strict Press

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

• Dumbbell Press
• Press with an empty bar
• Seated shoulder press

What's a good Strict Press?

A rough reference for your 1RM relative to body weight. At 80 kg body weight, "1.25 ×" means 100 kg.

Compare all strength standards

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.