I know, I know. Normally I scoff at any exercise that suggests using a limited ROM (leg press, anyone?), and I typically have to resist the urge to throw my face into a brick wall. But today, since I’m in a little bit of a rush (and because there’s currently a HUGE fire in the apartment building across the street from mine, and I can’t turn away from watching it.*), I’m throwing everyone a bit of a curve ball.
Today’s exercise you should be doing, is one that I’ve used numerous times myself as well as with my athletes and clients, so it’s not like it’s a complete oddity as far as programming is concerned.
And what’s more, it appeals to the meat-head that resides in all of us – yes, myself included. As a quick reference, look at the picture to the left. <—– No, your other left
Now, THAT’S a meat head.
What is it: Standing Half Press
What Does It Do: this is an excellent exercise that I like to use every now and then to hammer both the shoulders and triceps. Although, to be fair, using the half press places a bit more of an emphasis on the triceps. I remember the first time I did these…..my triceps hated me for like a week!
Additionally, since you’re standing while doing this, it’s an excellent FULL body exercise, as you have to fire your glutes and anterior core like crazy to prevent hyper-extension of the lumbar spine.
And lastly, using the pins to come to a FULL stop provides a bit more of a “starting strength” component otherwise deficient in a regular, full-ROM press.
Key Coaching Cues: place the pins of your rack at eye level so that the bar rests right in line with your forehead as you set up. Bracing your abs and squeezing your glutes HARD (again, to prevent excessive lumbar extension), press the bar over your head until your arms are fully extended.
Slowly lower the bar back down to the pins to a complete stop. No bouncing! Gather yourself if you have to, re-brace, and repeat for the desired number of repetitions.
High fives and fist pumps afterwards are optional.
Ideally, this would be used as an accessory movement to the bench press for 2-3 sets of 8-12 repetitions. Try it out today, and let me know what you think.
* = This is a picture of the fire, taken from the homepage of Boston.com.
Click HERE to see video.
Note to self: Call Liberty Mutual today and look into getting renter’s insurance. I can’t believe I’ve gone this long without it.
If this isn’t a sign, I don’t know what is.
UPDATE: Done. Our apartment is now insured against fires, burglars, earthquakes, floods, and hurricanes. Maybe even asteroids. You know, just in case.
