Strong Man Viking Press
Strong Man Viking Press Exercise Description
The Strongman Viking Press is a lever-based overhead press performed on a pivoting apparatus with fixed handles. It primarily targets the deltoids and triceps, while the upper trapezius and serratus anterior assist with scapular upward rotation. The trunk musculature stabilizes the torso to maintain a neutral spine and resist rib flare. The press trains shoulder flexion/abduction and elbow extension along a controlled arc that often feels more stable than free weights. It can be done strict or with leg drive; when leg drive is used, the quadriceps and glutes contribute through a shallow dip-and-drive. The goal is strong, repeatable overhead alignment with the load stacked over the midfoot.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Triceps Brachii - Lateral Head
- Assisting Muscles: Serratus Anterior, Trapezius - Upper Fibers
- Stabilizing Muscles: Infraspinatus, Longissimus, Rectus Abdominis, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front, Side
- Body Symmetry: Bilateral
- Equipment: Weighted
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep, Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Strong Man Viking Press Exercise
‘- Set the apparatus so the handles start near shoulder height. Stand with feet hip–shoulder width, full foot grounded.
– Grip the handles with thumbs around. Keep wrists neutral and forearms vertical; elbows just in front of the handles.
– Brace the abdomen, keep ribs down, and maintain a neutral spine. Lightly squeeze the glutes; head neutral, eyes forward.
– Inhale to brace. Press the handles upward and slightly back so the load travels over the midfoot.
– Keep forearms under the handles. Avoid letting the elbows drift far behind the body.
– Allow the shoulder blades to upwardly rotate as the arms pass ear level; avoid early excessive shrugging.
– Finish with elbows straight, biceps near ears, and the load stacked over the midfoot. Do not arch the lower back.
– Lower under control to the start, following the same path. Do not bounce off the stops.
– Optional leg drive: dip straight down slightly by bending knees and hips with a vertical torso; drive through the feet to extend, then finish the press with the arms.
– Throughout, keep heels down, weight centered, ribs quiet, and chin retracted. Maintain smooth, controlled motion.
Strong Man Viking Press Tips
‘- Set the handles so they start near shoulder height, and stand with feet hip–shoulder width with the whole foot grounded.
– Grip the handles with thumbs around, keeping wrists neutral, forearms vertical, and elbows just in front of the handles.
– Brace the abdomen, keep ribs down, maintain a neutral spine, lightly squeeze the glutes, keep the head neutral, and look forward.
– Inhale to brace before initiating the press.
– Press the handles upward and slightly back so the load travels over the midfoot.
– Keep the forearms under the handles and avoid letting the elbows drift far behind the body.
– Allow the shoulder blades to upwardly rotate as the arms pass ear level, avoiding early excessive shrugging.
– Finish with elbows straight, biceps near the ears, and the load stacked over the midfoot without arching the lower back.
– Lower the apparatus under control along the same path and avoid bouncing off the stops.
– For optional leg drive, dip straight down slightly by bending knees and hips with a vertical torso, then drive through the feet to extend before finishing the press with the arms.
– Throughout the movement, keep heels down, weight centered, ribs quiet, chin retracted, and motion smooth and controlled.
Strong Man Viking Press Beginner Introduction
The Strongman Viking Press is a strongman-style overhead lift that uses a long lever arm with built-in handles that swing upward. The lifter drives the handles up through an arc above the head, creating a powerful pressing motion that emphasizes the shoulders and arms, with help from the traps and muscles along the ribcage. Because the hands travel on a fixed path, the movement often feels more stable and predictable than pressing free weights.
This press turns into a full-body effort. The core and back brace to hold a tall, steady posture while the weight moves overhead, helping the spine stay in a comfortable, natural position without excessive chest lifting. The main action involves raising the arms in front or slightly out to the side while straightening the elbows, finishing with the load roughly over the middle of the foot. It can be performed as a strict upper-body press or combined with a short dip from the legs, where the thighs and glutes contribute power through a quick drive before the arms complete the lockout.