Over the years, I’ve tested just about every pressing movement out there in my quest for raw power and size. Some are game-changers, while others? A complete waste of time.
I want to share my Top 5 Pressing Exercises that have helped me build serious strength—plus two that you should ditch immediately.
The Top 5 Pressing Exercises:
#5 – Dumbbell Chest-Supported Front Raise This one is key for strong shoulder flexion, which translates directly into a bigger bench and overhead press. If you’re losing lifts because the bar drifts out of position, this is your fix.
#4 – JM Press A hybrid between a close-grip bench and a skull crusher, this move hammers the triceps—especially the long head—which is crucial for serious pressing strength.
#3 – Strict Viking Press No leg drive. No momentum. Just pure pressing power. This teaches control, keeps you honest, and builds brute strength in all the right places.
#2 – Standing Military Press The ultimate test of upper body strength. It builds stability, exposes weaknesses, and forces both sides of your body to work equally. If you’re serious about pressing, this is a must.
#1 – Close-Grip Incline Barbell Press This is the best of the best. It builds triceps, shoulders, and chest while reinforcing pressing mechanics that carry over to both your bench and overhead press. If you’re only going to add one movement, make it this one.
And the 2 Exercises You Should Ditch:
Bamboo Bar Press – Unstable pressing isn’t making you stronger. If you can’t handle 60 lbs wiggling over your head, how’s that going to help when you're pressing 300+?
Seated Machine Press – You’re taking all the stabilizers and core engagement out of the equation. It might build muscle, but it won’t make you stronger where it matters.
Want to take your pressing to the next level? Try these movements, ditch the fluff, and let me know your thoughts in the comment section of my YT video below.
Lift Heavy, Be Kind
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Mitchell Hooper