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Vertical Press

Master Your Overhead Press with the Z Press

Master Your Overhead Press with the Z Press

Want to take your overhead pressing strength as well as your shoulder development to another level. Try incorporating the Z-press and variations thereof into your training technique. Here are some of my favorite variations I use with my pro athletes.

The Box Press | The Safest Overhead Press Ever

The Box Press | The Safest Overhead Press Ever

Many athletes struggle to master the overhead press as it can be more technically complex than most upper body exercises. However, the overhead box press is one of the best variations for mastering the vertical press. Here's how.

Master Your Overhead Press With The Foam Roller

Master Your Overhead Press With The Foam Roller

The overhead press is one of the most effective shoulder exercises you can perform for targeting your deltoids and upper torso.  Unfortunately lifters often perform them incorrectly.  By using the foam roller variation you can master your form and technique.

The Best Functional Mass Builder You're Not Using

The Best Functional Mass Builder You're Not Using

If you're looking for an upper body mass builder that not only builds freaky shoulders, triceps, upper back and lats but also improves functional strength and posture, you'll want to give this simple mass builder a go at your next workout

Build Massive Healthy Shoulders with This Barbell Press

Build Massive Healthy Shoulders with This Barbell Press

Here's a tricky but highly effective overhead barbell pressing variation that absolutely annihilates the shoulders and upper torso.  As a nice bonus it also teaches proper vertical pressing mechanics while also taking stress off the shoulder joint.

Make The Arnold Press Better

Make The Arnold Press Better

The Arnold press is an incredibly effective shoulder exercise developed several decades ago by the legendary Arnold Schwarzenegger himself.  Unfortunately many individuals perform them incorrectly.  Here's how to fix this issue.

Build Cannonball Delts With This Push Press Technique

Build Cannonball Delts With This Push Press Technique

If you're looking to add some serious functional size and strength to your shoulders, try incorporating this push press protocol.  Just be forwarned, it's brutally intense but also incredibly effective for building cannonball deltoids.

Use Accommodating Resistance To Boost Your Overhead Press

Use Accommodating Resistance To Boost Your Overhead Press

Most lifters typically apply accommodating resistance (bands and chains) to the big three lifts such as squats, bench press, and deadlifts.  However this technique is also incredibly effective when applied to the overhead press.

Build Massive Shoulders With Negative Push Press

Build Massive Shoulders With Negative Push Press

If you’re looking to build your shoulder size and strength to the next level you’ll want to implement this eccentric accentuated push press as they exploit all of the key mechanisms of hypertrophy (muscle damage, tension, and metabolic stress).

Use The Negative Landmine Push Jerk for Power & Size

Use The Negative Landmine Push Jerk for Power & Size

If you’re looking for a unique upper body exercise to spark new growth in your shoulders and upper body then you’ll want to try this press. Essentially you’ll be performing a single arm landmine push jerk using an accentuated eccentric or slow negative.